Wednesday

General Fitness

Complete as many rounds as possible in 15 min of:
10 Burpees
15 Wall-balls
30 Double-unders

Post rounds to comments.

Competitor Training

Complete as many rounds as possible in 15 min of:
4 Bar muscle-ups
8 Deficit handstand push-ups
12 Kettlebell swing at 70 / 55 lbs

Use 45 lb plates on either side of an abmat for the HSPU.

Post time to comments.


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Sarah doing box pistols


**Attention**

This Saturday we will be having a yoga class at CrossFit Lafayette at 10:00 AM.
Class price will be 8 dollars per person, (bring either cash or check).
Be sure to bring a yoga mat or towel!
There will not be a 9 am CrossFit class Saturday.

Tuesday

“Badger”

Complete three rounds for time of:
30 Squat cleans at 95 / 65 lbs
30 Pull-ups
800 Meter run

Post time to comments.


screen-shot-2016-12-06-at-1-30-26-am
So you’re probably thinking – “ugh, yoga is only for flexible skinny people.” I’m here to tell
you, this is far from the truth. Throughout my 200 hour yoga teacher training, I realized how
much of an impact yoga had not only on my physique, but my mentality. So no, you don’t have
to be flexible to do yoga, and yes yoga builds flexibility. Yoga can be a physical practice for
some, but it brings me to a place of acceptance, awareness, flexibility, and stability. Connecting
mind, body, and spirit. Not always feeling guilty about eating a slice of pizza, but bringing
awareness to how much I’m eating. This enlightenment is something I hope to share with others.
So join me throughout this journey! Together, we can connect as one. – Callie

**Attention**

This Saturday Callie Cormier will be hosting a Yoga class at CrossFit Lafayette!
Stay tuned, more details to come tomorrow!

Monday

“Diane”

21 – 15 – 9 rep rounds for time of:

Deadlift at 225 / 155 lbs
Handstand Push-ups

Post time to comments.

OR

Complete three rounds for time of:
10 Overhead squat 95 / 65 lbs
20 Box jump, 24″ / 20″
15 Kettlebell swing 55 / 35 lbs

Black = 135 / 95 lbs

Post time to comments.

Friday

Complete five rounds for time of:
12 Deadlift at 155 / 105 lbs
9 Dumbbell snatch
6 Toes to bar

Post dumbbell weight and time to comments.


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Darlene

Wednesday

General Fitness

Complete five rounds for time of:
400 Meter run
10 Lateral bar burpees
15 Power clean at 115 / 75 lbs

Post time to comments.

Competitor Training

Complete eight rounds for time of:
400 Meter run
10 Bar facing burpees
15 Power snatch at 115 / 75 lbs

Post time to comments.


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Christian

Tuesday

“CrossFit Total”

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

Post total to comments.



WOD demo

Congratulations!!

If you have been with us for the past 8 weeks then you have completed the 2 month strength cycle that we have been doing!
Today is to test you strength progress. These numbers will also be used for the percentages of our next strength cycle so be sure to do your best and keep a record of your scores. As always remember, do not push beyond your safe limits. Meaning never compromise your form to load more weight.
Have fun!!

Monday

General Fitness

Complete three rounds for time of:
25 Cal row
25 Wall-ball at 20 / 14 lbs
25 Pull-ups

Black = 30 / 20 lbs

Post time to comments.

Competitor Training

For time:
75 Chest to bar pull-ups
75 Wall-balls at 20 / 14 lbs
75 Calorie row

Post time to comments.

Saturday

Coaches Choice.

Wednesday

Partner WOD

The Gobbler

For time:
200 Meter run
100 Double-unders
200 Meter run
100 Sit-ups
200 Meter run
100 Push-ups
200 Meter run
100 Wall-balls at 20 / 14 lbs
200 Meter run
100 Burpees
200 Meter run
100 Kettlebell swing at 55 / 35 lbs
200 Meter run
100 Seconds of plank hold
200 Meter run
100 Knees to elbow

Teams of two divide the reps evenly but run the 200 Meter runs together.

Post time to comments.


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Devon and Cyndle

**Attention**
Holiday Schedule

Thursday Closed.
Friday Closed.

Tuesday

General Fitness

Complete two rounds for time of:
400 Meter run
35 Wall-ball at 20 / 14 lbs
20 Box jump, 24″ / 20″ box

Post time to comments.

Competitor Training

For time:
Run 1 Mile
75 Wall-balls at 30 / 20 lbs
50 Ring dips

Post time to comments.


screen-shot-2016-11-21-at-10-09-14-pm

Don’t forget to sign up for the 100 K Challenge!!
For more details and where to sign up, click the link below!!

Click here to sign up!!

Monday

Strength WOD

Back squat 2-2-2-2-2 reps at 97%

Metabolic Conditioning

Complete five rounds for time of:
6 Power snatch
12 Lateral bar Burpees
18 Pull-ups

Rest 2 min
Black = Chest to bar pull-ups

Post weight used and time to comments.


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Amy G

Saturday

Coaches Choice.


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Ashley

Friday

General Fitness

Strength WOD

Shoulder Press 5-5-5-5-5 reps at 90%

Metabolic Conditioning

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Power clean
Wall-balls at 20 / 14 lbs
Toes to bar
Box jumps, 24″ / 20″

Post weight used and time to comments.

Competitor Training

For time:
31 Muscle-ups

Perform 5 Power clean at 135 / 95 lbs and 10 Wall-balls at 20 / 14 lbs every time you come off the rings.

Post time to comments.


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We will miss you Lauren! Good luck in NOLA!

***Attention***

7:30 am class will be an open gym hour for today!

Wednesday

General Fitness

Strength WOD

Deadlift 5-5-5-5-5 reps at 90%

Metabolic Conditioning

“Diane”

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

Post time to comments.

Competitor Training

Double Diane

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

Post time to comments.


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Cyndle

Tuesday

General Fitness

Complete as many rounds as possible in 17 min of:
5 Pull-ups
5 Dumbbell snatch (right arm)
5 Pull-ups
5 Dumbbell snatch (left arm)
200 Meter run

Post weight used and time to comments.

Competitor Training

For time:
400 Meter run
15 Power snatches 155 / 105 lbs
25 Chest to bar pull-ups
400 Meter run
15 Squat snatches 155 / 105 lbs
50 Pull-ups
400 Meter run
15 Power snatches 155 / 105 lbs
25 Chest to bar pull-ups
400 Meter run

Post time to comments.



Warm up of the week demo

Monday

Strength WOD

Back squat 5-5-5-5-5 reps at 90%

Metabolic Conditioning

Complete five rounds for time of:
10 Thrusters at 95 / 65 lbs
15 Sit-ups
50 Double-unders

20 min cap
Black = 135 / 95 lbs and GHD sit-ups

Post time to comments.


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Congratulations to Devon on her first pull-up!!

Saturday

Strength WOD

Shoulder Press 3-3-3-3-3 reps at 95%

Metabolic Conditioning

“Christine”

Complete three rounds for time of:
Row 500 meters
12 Deadlifts at body weight
21 Box jump, 20 inch box

Post time to comments.



WOD demo

Friday

General Fitness

Complete seven rounds for time of:
5 Push-ups
10 Pistols (alternating)
15 Hang power clean

Post weight and time to comments.

Competitor Training

Complete six rounds for time of:
5 Hang power clean at 225 / 155 lbs
5 Bar muscle-ups
200 Meter run

Post time to comments.


dscf5949

Wednesday

Strength WOD

Deadlift 3-3-3-3-3 reps at 95%

Metabolic Conditioning

Complete as many rounds as possible in 15 min of:
10 Overhead squat at 95 / 65 lbs
15 Toes to bar

Black = 135 / 95 lbs

Post rounds to comments.


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Tuesday

Complete five rounds for time of:
30 Double-unders
20 Kettlebell swing at 55 / 35 lbs
10 Ring dips

Black = KBS at 70 / 55 lbs and Strict Handstand push-ups

Post time to comments.


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Amy D

Monday

Strength WOD

Back squat 3-3-3-3-3 reps at 95%

Metabolic Conditioning

Complete three rounds for time of:
400 Meter run or row
25 Wall-balls at 20 / 14 lbs
20 Pull-ups
15 Burpee box jumps at 24″ / 20″

Black = Chest to bar pull-ups

Post run or row and time to comments.


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Austin SCF

Saturday

Coaches Choice.


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Amy G

Friday

Amanda’s Wedding WOD – The Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings at 35 lbs
50 Walking Lunges
50 Knees to elbows
50 Push press at 45 lbs
50 Back extensions
50 Wall ball at 20 / 14 lbs
50 Burpees
50 Double-unders

Post time to comments.


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Congrats Amanda!!

Wednesday

Strength WOD

Deadlift 5-5-5-5-5 reps at 85%

Metabolic Conditioning

For time:
30 Clean and Jerk at 155 / 105 lbs

Every time you drop the bar, complete 5 toes to bar.

Post time to comments.

Tuesday

For time:
800 Meter run
50 Thrusters at 45 / 35 lbs
50 box jumps, 24″ / 20″ box
400 Meter run
35 Thrusters at 45 / 35 lbs
35 box jumps, 24″ / 20″ box
200 Meter run
25 Thrusters at 45 / 35 lbs
25 box jumps, 24″ / 20″ box

Post time to comments.


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Congratulations to Brandon Francesconi on getting married this past weekend and for being our new Member of the Month!!!

Halloween

Strength WOD

Back squat 5-5-5-5-5 reps at 85%

Metabolic Training

Complete as many rounds as possible in 31 min of:
31 Walking lunges
31 Sit-ups
31 Wall-balls
31 Double-unders

Post rounds to comments.


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Jennifer


Feel free to come workout in costume all day today!!!

Saturday

Coaches Choice.


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Friday

Strength WOD

Shoulder Press 3-3-3-3-3 reps at 90%

Metabolic Conditioning

For time:
50 Cal row
50 Box jump over at 24″ / 20″
50 Burpees
50 Hang power clean at 95 / 65 lbs

Post time to comments.


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Alonso


***Attention***

There will be no evening classes today. Morning only.

Wednesday

Strength Wod

Deadlift 3-3-3-3-3 reps at 90%

Metabolic Conditioning

10-9-8-7-6-5-4-3-2-1 Rep rounds for time of:
Kettlebell swing at 55 / 35 lbs
Walking lunges at 55 / 35 lbs
Sit-ups

Black = 70/55 lb Kb and GHD sit-ups

Post time to comments.


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Tuesday

Complete as many rounds as possible in 20 min of:
10 Toes to bar
15 Deadlift
50 Double-unders

Post weight used and rounds to comments.


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Elise

Monday

Strength WOD

Back squat 3-3-3-3-3 at 90%

Metabolic Conditioning

Complete three rounds for time of:
400 Meter run
4 Rounds of “Cindy”

20 min cap

Post time to comments.


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Amy D


**Attention**

There will be no 4:30 Pm class today.

Thursday

Sarah’s Wedding WOD

Complete as many rounds as possible in 20:16

10 Push-ups
22 Walking Lunges
10 GHD sit-ups
22 Air squats

Post rounds to comments.


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Congrats Sarah!!

Wednesday

General Fitness

Strength WOD

Deadlift 5-5-5-5-5 reps at 80%

Metabolic Conditioning

For time:
75 Wall-balls
50 Calorie row
25 Toes to bar

Post time to comments.

Competitor Training

3-6-9-12-15-18-21-24 rep rounds for time of:
Handstand Push-ups
Power clean at 135 / 95 lbs

Post time to comments.


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Lyndsey

Monday

Strength WOD

Back squat 5-5-5-5-5 reps at 80%

Metabolic Conditioning

Heartbreak Kid

Complete three rounds for time of:
10 Front Squats at 135 / 95 lbs
20 Pull-ups
50 Double unders

20 min cap
Black = Front squat at 185 / 115 lb and Chest to bar pull-ups.

Post time to comments.

Optional Gymnastics WOD

For time:
30 Muscle-ups

Post time to comments.


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Jack

Friday

Strength WOD

Shoulder press 3-3-3-3-3 reps at 85%

Metabolic Conditioning

For time:
1,000 Meter row
Then three rounds of:
20 Dumbbell snatch (alternating)
50 Double-unders

Post weight and time to comments.


dscf6939

Wednesday

General Fitness

Strength WOD:

Deadlift 3-3-3-3-3 reps at 85%

Metabolic Conditioning

For time
21-15-9
Kettlebell swing
GHD sit-ups

For 400 Meters before and after all rounds.

Post weight used and time to comments.

Competitor Training

Complete three rounds for time of:
7-6-5 Unbroken Muscle-ups
7-6-5 Unbroken power clean at 185 / 115 lbs
rest 3 min

Post times from each round to comments.


dscf6943
Poojam

Tuesday

Complete as many rounds as possible in 10 min of:
7 Clean and jerk at 135 / 95 lbs
12 Push-ups

Rest 10 min then

Complete as many rounds as possible in 10 min of:
10 Toes to bar
10 Front squat at 135 / 95 lbs

Black = Both AMRAPs start with 50 Wall-ball at 20 / 14 lbs.

Post rounds from each AMRAP to comments.


dscf6924
Roy

Monday

General Fitness

Strength WOD

Back squat 3-3-3-3-3 at 85%

Metabolic Conditioning

Complete four rounds for time of:
7 Chest to bar pull-ups
10 Power Cleans at 155 / 105 lbs
25 Wallballs at 20 / 14 lbs

20 min cap

Post time to comments.

Competitor Training

Complete three rounds for time of:
20 Burpees
20 Chest to bar pull-ups

Post time to comments.



WOD demo

Saturday

General Fitness

Coaches choice.

Competitor Training

For time:
400 Meter run
21 Thrusters at 135 / 95 lbs
21 Pull-ups
400 Meter run
15 Squat snatch at 185 / 115 lbs
15 Chest to bar pull-ups
400 Meter run
9 Bar facing burpees
9 Bar muscle-ups
400 Meter run

Post time to comments.



Mastering the bar muscle-up

Friday

Strength WOD

Shoulder press 5-5-5-5-5 at 75%

Metabolic Conditioning

Every minute on the minute for 24 min:
Odd: 2 to 5 Power clean
Even: 200 Meter run

Post weight used to comments.

Wednesday

Strength WOD

Deadlift 5-5-5-5-5 at 75%

Metabolic Conditioning

Compete three rounds for time of:
40 Air squats
30 Kettlebell swing at 55 / 35 lbs
20 Ring dips
800 Meter run

20 min cap

Post time to comments.

Tuesday

Complete as many rounds as possible in 10 min of:
10 Toes to bar
15 Wall-ball at 20 / 14 lbs

Rest 5 min

Complete as many rounds as possible in 10 min of:
7 Pull-ups
10 Deadlift

Black = Muscle-ups instead of pull-ups

Post deadlift weight and rounds from each WOD to comments.


DSC_0127
Congratulations to Amanda for being our new member of the month!!

Strength WOD

Back squat 5-5-5-5-5 at 75%

Metabolic Conditioning

Complete five rounds for time of:
5 Squat clean at 135 / 95 lbs
7 Box jump over, 24″ / 20″
9 Push-ups
50 Double-unders

Black = squat clean at 185 / 115 lbs and strict handstand push-ups
20 min cap

Post time to comments.


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Saturday

Partner WOD

For time:
800 Meter run
100 Wall-balls
800 Meter run
100 Wall-balls

Teams of two.
One partner works at a time on the wall-balls.
Run the 800s together.

Post time to comments.


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Good Luck to Kenny Hunter competing today at Blackham!!


***Attention***

There will only be a 10 AM class today!

Friday

General Fitness

For time:
20 Pull-ups
10 Power snatch
30 Push-ups
10 Power snatch
40 Air squat
10 Power snatch

Post weight used and time to comments.

Competitor Training

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Power snatch at 115 / 75 lbs
Thruster at 115 / 75 lbs
Lateral bar burpee

Post time to comments.


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Power Hour


**Attention**

There will only be a 10 am class tomorrow morning

Thursday

Deadlift 1-1-1-1-1 reps

Shoulder press 1-1-1-1-1 reps

Post loads from each movement to comments.


Wednesday

Coaches choice.

Tuesday

General Fitness

For time:
100 double-unders
25 toes-to-bars
25 Deadlift at 225 / 155 lbs
50 box jump overs, 24″ / 20″

Post time to comments.

Competitor Training

Complete as many rounds as possible in 15 min of:
10 Deadlift
10 Hang power clean
10 Front squat
10 Jerk
10 Overhead squat

Weight = 115 / 75 lbs

Post rounds to comments.


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Monday

Strength WOD

Back squat 1-1-1-1-1 reps

Post weight to comments.

Then:

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps to comments.

Friday

Complete three rounds for time of:
400 Meter run
21 Bar facing burpees
15 Overhead squat
9 Toes to bar

Post weight used and time to comments.


pensacola-beach-brawl
Good luck to all the CFL athletes competing in the Pensacola Beach Brawl today



***Attention***

There will be an abbreviated schedule this weekend due to our coaches attending and participating in the Pensacola Breach Brawl!

Today there will be no 6:30 am or 7:30 am class

Saturday closed.

Mon no 12:15 noon class.

Tues no 12:15 noon class.

Thursday

Goat day / Makeup day


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***Attention***

There will be an abbreviated schedule this weekend due to our coaches attending and participating in the Pensacola Breach Brawl.

Today there will be no 7:30 am or 12:15 noon class

Friday there will be no 6:30 am or 7:30 am class

Saturday closed.

Mon no 12:15 noon class.

Tues no 12:15 noon class.

Tuesday

Complete as many rounds as possible in 15 min of:
10 Deadlift
15 Wall-ball at 20 / 14 lbs
30 Double-unders

Post weight used and time to comments.


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Power Hour

**Attention**

There will be an abbreviated schedule this weekend due to our coaches attending and participating in the Pensacola Breach Brawl.
More updates coming soon!

Monday

General Fitness

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 rep rounds for time of:
Pull-ups
Push-ups
Sit-ups
Squats

20 min cap

Post time to comments.

Competitor Training

Complete three rounds for time of:
10 Jerk at 205 / 125 lbs
20 Box jump over, 24″ / 20″ box
30 Handstand Push-ups

Post time to comments.



Saturday

Coaches Choice



Food for thought, no pun intended.

Friday

General Fitness

For time:
1,000 Meter row
Then three rounds of:
20 Deadlift at 115 / 75 lbs
25 Double-unders
10 Thrusters at 115 / 75 lbs
25 Double-unders

20 min cap

Post time to comments.

Competitor Training

Complete as many rounds as possible in 10 min of:
10 Power snatch at 135 / 95 lbs
15 Chest to bar pull-ups

Post rounds to comments.


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Power hour

Wednesday

General Fitness

Complete five rounds for time of:
5 Jerk
10 Toes to bar
15 Box jump at 24″ / 20″

20 min cap

Post weight used and time to comments.

Competitor Training

Complete three rounds for time of:
3 Legless rope climb (from seated on the floor)’
21 Box jump overs at 24″ / 20″
10 Jerk at 205 / 125 lbs

Legs can be used for rope climb decent.
20 min cap

Post time to comments.

Tuesday

General Fitness

Complete three rounds for time of:
200 Meter med ball run
10 Pull-ups
15 Med ball facing burpees
20 Wall-ball at 20 / 14 lbs

20 min cap

Post time to comments.

Competitor Training

For time:
15 Dumbbell thrusters at 50 / 35 lbs (each)
12 Muscle-ups
15 Dumbbell thrusters at 50 / 35 lbs (each)
12 Muscle-ups
1000 meter row
20 Sandbag facing burpees
400 Meter sandbag run at 100 / 70 lbs

20 min cap

Post time to comments.


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Power Hour

Labor Day

Rest Day

Gym Closed.


Happy-Labor-Day-PicturesTo-Color
Happy Labor Day!

Friday

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


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Congratulations to Alexis on being our new Member of the Month!!!!

I was one of those people that bad mouthed CrossFit before I knew much about it. We all know the stigma that sometimes surrounds it: CrossFit is really dangerous, everyone has bad form, gets injured, etc. Everyone’s seen those CrossFit fails videos. Little did I know that CrossFit would be one of the best things I’ve ever been a part of. I started my CrossFit journey in January 2016. I was at a point in my life where I needed a change. I had always been athletic, but once I started college I let all of that go to focus on school and work. Once I graduated, I wasn’t happy. I had no energy. I was weak. I was putting on fat. I didn’t like my physique. I had no confidence. Over the past couple years I tried out different things to get back in shape. Nothing seemed to stick. The gym had always been an intimidating place for me. That’s when I came across this ad on Facebook, CrossFit New You. Well isn’t that a coincidence? I had been trying to change my habits and lifestyle to a healthier one. I thought it was a gimmick, but it drew me in once I read the article. I completed the 6 week women’s only boot camp with Wes, I changed my diet, and I saw results faster than I ever had before. I was hooked. Not only did I like the results, I actually looked forward to working out every day with the morning crew. In my first few months I was down 10% body fat and getting stronger every day. Fast forward 8 months. I have energy. I’m happy. I’m strong. I’m confident. I thought CrossFit wasn’t for me. I was so wrong. CrossFit has changed me for the better!

I want to say thank you to Wes for putting on the boot camp. If not for the women’s only aspect and you easing us into CrossFit comfortably, I doubt I would have ever signed up. Also a huge thank you to my coach, Maria. I appreciate the time spent tweaking my diet and creating a strength training routine so that I can meet my personal goals. You have pushed me far beyond what I ever thought I was capable of and your motivation keeps me going. Scott, for all the extra technique work and fixing me up when I need it. And of course to all the people who have been there as we have all hit PR’s, met our goals, set new ones, and have gotten stronger, faster, and healthier. Y’all are AWESOME!!

Wednesday

For time:
Run 1 mile
50 Lateral bar burpees
25 Power snatch

Post weight used and time to comments.


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Liz

Tuesday

CrossFit Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 / 95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 / 95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 / 95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 / 95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 / 95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 / 95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post total reps to comments.



CrossFit – Open Workout 13.4 – Movement Standards

Monday

General Fitness

Complete four rounds for time of:
20 Wall-balls at 20 / 14 lbs
20 Kettlebell swing at 55 / 35 lbs
200 Meter run

20 min cap

Post time to comments.

Competitor Training

Complete five rounds for time of:
20 Wall-balls at 20 / 14 lbs
10 Kettlebell swing at 70 / 55 lbs
20 Handstand push-ups
10 Kettlebell swing at 70 / 55 lbs

Post time to comments.


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Power Hour

Friday

Complete five rounds for time of:
7 Toes to bar
10 Thrusters at 95 / 65 lbs

Post time to comments.

Wednesday

General Fitness

Complete seven rounds for time of:
5 Deadlifts 225 / 155 lbs
7 Lateral bar burpees
9 Wall-balls at 20 / 14 lbs

Post time to comments.

Competitor Training

Complete seven rounds for time of:
5 Deadlift at 315 / 225 lbs
7 Lateral bar burpees
9 Thrusters at 115 / 75 lbs

Post time to comments.


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Ashley Doubleday

Tuesday

General Fitness

Complete three rounds for time of:
400 Meter run
15 Overhead squat at 95 / 65 lbs
10 Pull-ups

Post time to comments.

Competitor Training

Complete five rounds for time of:
5 Power snatch at 135 / 95 lbs
10 Overhead squat at 135 / 95 lbs
15 Chest to bar pull-ups

Post time to comments.


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Post wod recovery

Monday

Compete five rounds for time of:
6 Squat clean
6 Push press
50 Double-under

Black = 205 / 135 lbs

Post weight used and time to comments.


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Power Hour

Friday

For time:
1,000 Meter row
Then complete three rounds of
20 Dumbbell power snatch
12 Burpees

Post weight used and total time to comments.



Dumbbell power snatch



**Attention**

There will be no classes tomorrow. We will be having Power Hour at Ragin CrossFit tomorrow at 10 AM.

Tuesday

Complete two rounds for time of:
800 Meter run
50 Air squats
40 Sit-ups
30 Kettlebell swing at 55 / 35 lbs
20 Push-ups

Post time to comments.


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Adrienne

Monday

“Tom”

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

Post rounds completed to comments.


OLYMPUS DIGITAL CAMERA
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.



**Attention**

Normal gym hours will resume today at 12:15 PM.

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CrossFit Lafayette

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