Make up day

Choose a WOD you may have recently missed.

OR

“Strength Goat Day”


“Goats” are weaknesses or movements that give you trouble. Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour. For this WOD pick One to Three ”Goats” and the coaches will create a strength WOD for you. These WODs will likely be in the form of 5-5-5-5-5 reps. Example if you are having trouble with pull-ups and back squats, the coach would likely prescribe weighted pull-ups 5-5-5-5-5 followed by back squat 5-5-5-5-5 reps.

Post loads to comments.

Nicko

“Cindy”

Complete as many rounds as possible in 20 min of:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments.

Megan and Kevin doing Friday’s WOD in black!!

For time:
21 Deadlift at 315 / 205 lbs
40 Toes to bar
15 Deadlift at 315 / 205 lbs
30 Handstand push-up
9 Deadlift at 315 / 205 lbs
20 Handstand push-up

20 min cap

Post time to comments

Penny

Complete three rounds for time of:
20 Games standard box jump, 30″ / 24″ box
Run 400 Meters
20 Thruster at 95 / 65 lbs
3 Rope climb at 15 feet

25 min cap

Post time to comments.

Class warming up

Complete two rounds for time of:
750 Meter row
35 Wall-balls at 20 / 14 lbs
35 Chest to bar pull-ups

Black = 30 / 20 lb ball
17 min cap

Post time to comments.

Michelle stretching

Complete three rounds for time of:
20 Pistols
25 Dumbbell snatch
50 Double-unders

Black = 75 / 50 lbs
20 Min cap

Post dumbbell weight and time to comments.

Shelly

Make up day

Choose a WOD you may have recently missed.

OR

“Strength Goat Day”


“Goats” are weaknesses or movements that give you trouble. Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour. For this WOD pick One to Three ”Goats” and the coaches will create a strength WOD for you. These WODs will likely be in the form of 5-5-5-5-5 reps. Example if you are having trouble with pull-ups and back squats, the coach would likely prescribe weighted pull-ups 5-5-5-5-5 followed by back squat 5-5-5-5-5 reps.

Post loads to comments.

Families that train together, stay together

“J.J.”

For time:
185 / 115 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 / 115 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 / 115 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 / 115 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 / 115 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 / 115 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 / 115 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 / 115 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 / 115 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 / 115 pound Squat clean, 10 reps
1 Parallette handstand push-up

For the HSPU use two 45 lb plates with an abmat ontop between the parallettes.
20 min cap

Post time to comments.

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Complete as many rounds as possible in 20 min of:
400 Meter run
20 Kettlebell swing at 55 / 35 lbs
12 Toes to bar

Post rounds to comments.

Sarah

Complete five rounds for time:
12 Front squats at 135 / 95 lbs
9 Hang snatch at 135 / 95 lbs
6 Bar muscle-up

20 min cap

Post time to comments.

Complete two rounds for time:
50 Wall balls at 20 / 14 lbs
50 Box jump, 24 / 20 in box
50 Kettlebell swing at 55 / 35 lbs

Post time comments.

CFL

“Loredo”

Complete six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters

Post time to comments.

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Goat Day / Strength Day

“Zimmerman”

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlift at 315 / 245 lbs
10 Handstand push-ups

Post rounds completed to comments.

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

“Tom”

Complete as many rounds as possible in 25 minutes of:
7 Muscle-ups
11 Thruster at 155 / 105 lbs
14 Toes-to-bar

Post rounds completed to comments.

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

“Bull”

Two rounds for time of:
200 Double-unders
50 Overhead squat at 135 / 95 lbs
50 Pull-ups
Run 1 mile

Post time to comments.

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Team WOD:

For time:
400 Meter farmers carry with 70 / 55 lb kbs in each hand
80 Kettlebell swing at 70 / 55 lbs
400 Meter farmers carry with 70 / 55 lb kbs in each hand
60 Toes to bar
400 Meter farmers carry with 70 / 55 lb kbs in each hand
40 Ring dips

No coed teams. Athletes may hand off the kettlebells to each other during the 400 meter farmers carry as often as necessary. If the kettlebells touch the ground at any time during the farmers carry, automatic 10 burpees for both athletes right there. For the Kettlebell swing, toes to bar and ring dips athletes must divide the reps evenly and only one person may work at a time.

Post time to comments.

Class doing yesterday’s WOD

For time:
Row 2,000 meters
Then complete three rounds of:
30 Games standard box jump, 24 / 20 inch box
30 Push-ups with feet elevated on 45 lb plate

20 min cap

Post time to comments.

Class doing wall-balls

“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swing at 55 / 35 lbs
10 Handstand push-ups
Then,
Run 800 meters

Post time to comments.

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

“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

15 Min cap

Post time to comments.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

For time:
50 Wall-balls
2 Muscle-ups
40 Wall-balls
4 Muscle-ups
30 Wall-balls
6 Muscle-ups
20 Wall-balls
8 Muscle-ups
10 Wall-balls
10 Muscle-ups

Red = 20 / 14 lb ball
Black = 30 / 20 lb ball
20 min cap

Post time to comments.

Team wod
100 pull ups
100 sand bag squats
100 toes to bar

Sand bag must be kept off the ground the whole time. If its dropped that’s a 10 burpee penalty for both athletes. No coed teams. 100 for men 70 for women.

Post time to comments.

CrossFit Lafayette girls at the festival 5K

For time:
100 Burpees

At the beginning of every minute (including the first minute ) alternate doing either 5 power snatch, 5 squat cleans or 5 jerk at 95 / 65 lbs
20 min cap

Post time to comments.

Class doing mobility wod

Make up day

Choose a WOD you may have recently missed.

OR

“Strength Goat Day”


“Goats” are weaknesses or movements that give you trouble. Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour. For this WOD pick One to Three ”Goats” and the coaches will create a strength WOD for you. These WODs will likely be in the form of 5-5-5-5-5 reps. Example if you are having trouble with pull-ups and back squats, the coach would likely prescribe weighted pull-ups 5-5-5-5-5 followed by back squat 5-5-5-5-5 reps.

Post loads to comments.

CrossFit Cedar Park

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Box jump, 30 / 24 inch box
Wall-ball at 20 / 14 lbs
Chest to bar pull-up

Black = 30 / 20 lb ball
20 Min cap

Donte and Clark doing Saturday’s WOD

Strength WOD:

Push press 3-3-3-3-3 reps

Post loads to comments.

Metabolic WOD:

For time:
800 Meter run
30 Squat snatch at 135 / 95 lbs
800 Meter run

17 min cap

Post time to comments.

Strength WOD:

Back squat 3-3-3-3-3 reps

Post loads to comments.

Metabolic WOD:

For time:
10 Squat clean at 155 / 105 lbs
20 Dips
30 Toes to bar
40 Kettlebell swing at 55 / 35 lbs
50 Double-unders
40 Push-ups
30 Burpees
20 Deadlift at 155 / 105 lbs
10 Muscle-ups

25 min cap

Post time to comments.

Wladi sporting the CrossFit Lafayette shirt at CrossFit Centex

Partner WOD
200 Sit-ups
150 Wall-balls at 20 / 14 lbs
100 Box jump, 24 / 20 inch box
(4) 200 Meter run

Partner holds bar in front rack position (at 115 / 75 lbs) while other partner works.

Post time to comments.

Congratulations to Jenci on her first Muscle-Up!!

Strength WOD:

Snatch 1 rep max

Post loads to comments.

Metabolic WOD:

“Nate”

Complete as many rounds as possible in 20 min of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swing at 70 / 55 lbs

Post rounds to comments.

Coach Burgener warm up

Make up day

Choose a WOD you may have recently missed.

OR

“Strength Goat Day”


“Goats” are weaknesses or movements that give you trouble. Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour. For this WOD pick One to Three ”Goats” and the coaches will create a strength WOD for you. These WODs will likely be in the form of 5-5-5-5-5 reps. Example if you are having trouble with pull-ups and back squats, the coach would likely prescribe weighted pull-ups 5-5-5-5-5 followed by back squat 5-5-5-5-5 reps.

Post loads to comments.

Tiffany doing front squats

Strength WOD:

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Metabolic WOD:

Complete as many reps as possible in 20 min of the following sequence:
2-4-6-8-10 reps
Power snatch at 135 / 95 lbs
Toes to bar

If you complete the entire sequence, start over and repeat.

Post total reps to comments.

Class doing yesterday’s wod

Strength WOD:

Jerk 3-3-3-3-3 reps.

Post loads to comments.

Metabolic WOD:

For time:
10 Shoulder press at 115 / 75 lbs
15 Overhead squat at 115 / 75 lbs
20 Push press at 115 / 75 lbs
25 Front squat at 115 / 75 lbs
30 Push jerk at 115 / 75 lbs
35 Back squat at 115 / 75 lbs

15 min cap.

Post time to comments.

Strength WOD:

Back squat 5-5-5-5-5 reps.

Post loads to comments.

Metabolic WOD:

Complete as many rounds as possible in 15 min of:
400 Meter run
15 Chest to bar pull-ups
15 Ring dips

Post rounds to comments.

Congratulations to Josh on his first Muscle-Up!!

Complete five rounds for time of:
400 Meter run
3 Rope climb at 15 feet
9 Burpees
12 Kettlebell snatch at 55 / 35 lbs

Post time to comments.

Congratulations to Justin on his first Muscle-Up!!

Strength WOD:

Snatch balance 3-3-3-3-3 reps.

Post loads to comments.

Metabolic WOD:

Complete as many rounds as possible in 10 min of:
30 Wall-balls at 20 / 14 lbs
12 Power snatch at 135 / 95 lbs

Black = 30 / 20 lb ball

Post rounds to comments.

Congratulations to Braley on his first Muscle-up!!

Make up day

Choose a WOD you may have recently missed.

OR

“Strength Goat Day”


“Goats” are weaknesses or movements that give you trouble. Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour. For this WOD pick One to Three ”Goats” and the coaches will create a strength WOD for you. These WODs will likely be in the form of 5-5-5-5-5 reps. Example if you are having trouble with pull-ups and back squats, the coach would likely prescribe weighted pull-ups 5-5-5-5-5 followed by back squat 5-5-5-5-5 reps.

Post loads to comments.

Thanks to everyone in the surrounding area that voted for us again!!