Monday

“JT”

21 – 15 – 9 rep rounds for time of:
Handstand push-ups
Ring-dips
Push-ups

Post time to comments.



WOD demo

Saturday

“Nancy”

Complete five rounds for time of:
400 Meter run
15 Overhead squat at 95 / 65 lbs

Post time to comments.



WOD demo

Friday

“Twins”

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

20 Thruster at 115 / 75 lbs
20 L-Pull-ups

20 min cap

Post time to comments.


5-year-anniversary
CrossFit Lafayette would just like to say thank to all the members for your love and support! We wouldn’t be here without you guys!

Thursday

Rest Day

OR

Makeup Day


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Congratulations to Dustin on his 50 lb deadlift PR of 385 lbs!

Wednesday

“Grace”

For time:
30 Clean and Jerk at 135 / 95 lbs

Post time to comments.


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CFL Christmas Party

Tuesday

“Barbara”

Complete five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
Rest 3 min

40 min cap

Post time minus 12 min of rest to comments.



WOD demo

Monday

“Helen”

Complete three rounds for time of:
400 Meter run
21 Kettlebell swing at 55 / 35 lbs
12 Pull-ups

Post time to comments.


CrossFit Lafayette girls do “Helen” from Wesley Sun Chee Fore on Vimeo.

WOD demo

Saturday

“Griff”

Complete two rounds for time of:
Run 800 meters
Run 400 meters backwards

Post time to comments.


OLYMPUS DIGITAL CAMERA
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

Friday

“Diane”

21-15-9 rep rounds for time of:
Deadlift at 225 / 155 lbs
Handstand push-ups

Post time to comments.


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Brandon

Thursday

Rest Day

Or

Makeup Day



Just don’t

Wednesday

“Ryan”

Complete five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee ends with a jump one foot above max standing reach.

Post time to comments.


Ryan
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Tuesday

“Wood”

Complete five rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull at 95 / 65 lbs
10 Thruster at 95 / 65 lbs
Rest 1 minute

Post total time to comments.


20101115_8974724_0001.JPG
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Monday

“Karen”

For time:
150 Wall-ball at 20 / 14 lbs

15 min cap

Post time to comments.



CFL Christmas Party 2011



Don’t forget to sign up for this years Christmas Party!!

Saturday

“Coe”

Complete ten rounds for time of:
10 Thruster at 95 / 65 lbs
10 Ring push-ups

Post time to comments.

OR

“Partner Coe”

Complete 20 rounds for time of:
10 Thruster at 95 / 65 lbs
10 Ring push-ups

Teams of two athletes alternate doing rounds of “Coe” until each person has completed 10 rounds.
Partner version will count towards Benchmark December

Post time to comments.


Coe
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Friday

“Randy”

For time:
75 Power snatches at 75 / 55 lbs

15 min cap

Post time to comments.



WOD Demo Plus Tips and Highlights

Thursday

Rest Day

OR

Makeup Day


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Sarah

Wednesday

“Jenny”

Complete as many rounds as possible in 20 minutes of:
20 Overhead squat at 45 lbs
20 Back squat at 45 lbs
400 Meter run

Post rounds completed to comments.


Jennifer Moreno1
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Tuesday

“DT”

Complete five rounds for time of:
12 Deadlift at 155 / 105 lbs
9 Hang power clean at 155 / 105 lbs
6 Push jerk at 155 / 105 lbs

20 min cap

Post time to comments.



WOD demo

Monday

“Fran”

21 – 15 – 9 Rep rounds for time of:
Thrusters at 95 / 65 lbs
Pull-ups

15 min cap

Post time to comments.


IMG_3720

**Attention**

Benchmark December & CFL Christmas Party!

Get a jump start on your New Years resolutions!

CrossFit Lafayette wants to help you finish the year off strong and consistent with your workout program this holiday season.

As an incentive we are having a full month of named bench mark WODs. Some of your favorite girls and heros packed into a fun filled December.
If you complete all 22 benchmark WODs within the month of December you will be eligible to win one of several Christmas gifts ranging from Smoothie gift cards to the Grand Prize of a Free Month membership to CrossFit Lafayette! You may make up a missed WOD at anytime during the month if you miss (ie rest days). Scaled WODs are acceptable.

To participate, sign up at the desk by December 6th!




Christmas Party

Saturday December 13th will be our gym Christmas Party. We will be serving food, have a DJ and a photo booth. Also we will be playing Dirty Santa at 9:00 PM (10$ gift max). Cost is $20 per person by Dec 8th.

Dress in your fanciest clothes!

Saturday

Complete as many reps as possible in 20 min of:
2 rounds of:
29 Air Squats
200 Meter Row or Run
29 Burpees
200 Meter Row or Run
29 Jumping Lunges
200 Meter Row or Run
29 Push ups
200 Meter Row or Run

In remaining time complete as many Clean and Jerks at 135 / 95 lbs as possible.

Post total c&j reps to comments.


image
Andre

Thanksgiving Day

Rest Day

Gym closed.


turkey-working-out

Happy Thanksgiving!!




***Attention***

There will be no classes today and tomorrow.

Normal schedule will resume on Saturday

Wednesday

For Time:
30 Power Snatches

Every time you break, complete 2 Muscle ups.

Post weight, time and total muscle-ups to comments.


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Ricky

Tuesday

Partner WOD

For time:
A. 15-12-9 Box facing Burpee Jump Overs, 24″ / 20″ box
150 Meter Row after every round.

B. 12-9-6 Box facing Burpee Jump Overs, 24″ / 20″ box
150 Meter Row after every round.

C. 9-6-3 Box facing Burpee Jump Overs, 24″ / 20″ box
150 Meter Row after every round.

Athlete 1 completes all of “A” (the 15-12-9 and rows). When athlete 1 finishes the third 150 meter Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.

Post total time to comments.


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b.

Monday

Complete three rounds for time of:
500 Meter Row OR 400 Meter Run
12 Thrusters at 95 / 65 lbs
21 Toes to Bar

20 min cap

Post time to comments.



Rose City Ruckus highlights

Saturday

Teams of Two

Complete three rounds for time:
500 Meter Row OR 400 Meter Run each
40 Power Cleans at 135 / 95 lbs
40 Box Jump Over, 24″/ 20″ box

Each team will have two rowers (unless running), one barbell and one box. Both athletes row or run at the same time. When both athletes are done rowing or running, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time. No coed teams.

Post time to comments.


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Courtney at the Deep South Shootout

Friday

Complete three rounds for time of:
75 Double unders
25 Sit-ups
20 Dumbbell Snatch at 70 / 50 lbs

Divide the snatches evenly.
Black = GHD sit-ups
20 min cap

Post time to comments.


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David at the Deep South Shootout

Thursday

Every minute on the minute for 30 min:
Odd min: 15 Calorie Row
Even min: 15 Burpees

Post total min completed.


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Ashlee at the Deep South Shootout

Wednesday

With a Running Clock…
A. Death by Squat Clean, 225/155 lbs

at the 10:00 Mark:

B. Death by Squat Clean, 205/140 lbs

at the 20:00 Mark:

C. Death by Squat Clean, 185/125 lbs

at the 30:00 Mark:

D. Death by Squat Clean, 135/95 lbs

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute. For the first three weights you will be capped at 10 mins. For the final weight go for as long as possible. Your will have four scores; completed rounds + reps for each weight.

Post reps to comments.


image
Priscilla in California

Tuesday

Body weight Amanda

9-7-5 rep rounds for time of:
Muscle-ups
Squat snatch at body weight

Set the rings a hands length above max reach.
20 min cap

Post time to comments


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Rose City Ruckus

Monday

Complete as many rounds as possible in 20 min of:
50 Wall-ball at 20 / 14 lbs
50 Double-Unders
40 Box Jumps, 24″ / 20″ box
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans at 145 / 100 lbs
20 Jerks at 145 / 100 lbs
10 Snatches at 145 / 100 lbs
10 Muscle-Ups

Post rounds to comments.


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Congratulations to David, b., Ricky and Courtney on their competition this past weekend!!!

Saturday

Complete 7 two-minute rounds of:
200 Meter Run
5 Chest to bar Pull ups
10 Push ups
15 Squats
Perform as many Power Cleans in remaining time as possible at 135 / 95 lbs
1 minute rest between rounds.

Post the number of Power Cleans you got for each of the seven rounds to comments.


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CFL at the Rose City Ruckus last weekend.



***Attention***
Today we will have an earlier schedule of classes than usual.
Class schedule for today is as follows:
6:00 am
7:00 am
8:00 am

Friday

Complete five rounds for time:
10 Deadlift at 275 / 185 lbs
15 Lateral bar burpees
20 Wall ball at 20 / 14 lbs

20 min cap

Post time to comments.


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Ashley at the Deep South Shootout



***Attention***
Tomorrow we will have an earlier schedule of classes than usual.
Class schedule for this Saturday will be as follows:
6:00 am
7:00 am
8:00 am

Thursday

3-6-9-12-15-18 rep rounds for time of:
Power snatch at 115 / 75 lbs
Chest to bar pull-ups

20 min cap

Post time to comments.


IMG_3321-2
Congratulations to Ashley on her first Muscle-Up!!!

Wednesday

“Jack”

Complete as many rounds as possible in 20 minutes of:
10 Push press at 115 / 75 lbs
10 Kettlebell Swing at 55 / 35 lbs
10 Box jumps, 24″ / 20″ box

Post rounds to comments.


Jack1MartinHero
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Tuesday

2014 Rose City Ruckus Event 3

Complete as many rounds as possible in 12 min of:
15 Burpee Box jumps, 24″ / 20″ box
30 Double unders
15 Toes to bar

Game’s standard lock out at the top of the burpee box jumps.

Post rounds to comments.


IMG_3315-3
Congratulations to Ashlee on her first bar muscle-up!!!

Monday

With a running clock…

A. at the 0:00
Complete as many rounds as possible in 5 min of:
5 Bar Muscle ups
5 Box Jumps, 40″ / 30″ box
5 Squat Clean at 155 / 105 lbs

B. at the 5:00
In 5 min establish a max complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

C. at the 10:00
Complete 18-12-6 rep rounds for time of:
Dead Lift at 275 / 185 lbs
Strict Handstand push-up

One barbell for all three wods, only the athlete can change the weight.

Post scores from each workout to comments.


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Courtney and Ashley at the Deep South Shootout

Saturday

Complete three rounds for time of:
800 Meter Row
30 Squat Clean at 95 / 65 lbs
30 Bar Facing Burpees

Post time to comments.


RoseCityRuckusLogo_Sent-copy
Good luck to Wesley and Andre competing in the Rose City Ruckus this weekend

Friday

Jake the Snake
10-9-8-7-6-5-4-3-2-1 Jerks at 175 / 125 lbs
2-4-6-8-10-12-14-16-18-20 Pull ups

Post time to comments.


image
Marc doing Wednesday’s work out

Thursday

Complete as many rounds as possible in 20 min of:
400 Meter run
15 Burpees
10 Handstand Push-ups

Post rounds to comments.


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Sports massage therapist Jerry Curry and Andre at the Deep South Shootout

Wednesday

Complete four rounds for time of:
10 Deadlift at 245 / 175 lbs
10 Toes to bar
10 Push Press at 115 / 80 lbs
10 Kettlebell swing at 70 / 55 lbs

20 min cap

Post time to comments.


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Drew and Christian competing in the Deep South Shootout this weekend

Tuesday

Complete four rounds for time of:
5 Power Cleans at 205 / 135 lbs
200 Meter Run OR Row

15 min cap

At the 25 min mark begin:

For time:
15-10-5 Muscle-ups or Ring-dips
30-20-10 Game’s standard box Jump, 24″ / 20″ box

15 min cap

Post time from each WOD to comments.


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Courtney, Jenci, Ashlee and Ashley at the Deep South Shoot Out this past weekend

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