Tuesday

Strength WOD

Front squat, go for a new 1 rep max!

12 min cap

Metabolic WOD

For time:
25 Wall-balls at 20 / 14 lbs
25 Toes-to-bar
25 Shoulder to overhead at 115 / 75 lbs
25 Deadlift at 185 / 115 lbs
25 Burpee box jump overs at 24″ / 20″

Black = S2O at 135 / 95 lbs and deadlift at 205 / 135 lbs

20 min cap

Post weight and time to comments.


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Dustin

Monday

Strength WOD

Push up strength work, pick a rep count that you can complete for 5 sets, make it challenging.

Black = Handstand push-up

12 min cap

Metabolic WOD

Five rounds for time of:
7 Squat clean at 115 / 75 lbs
14 Kettlebell swings at 55 / 35 lbs

Black = 155 / 105 lbs

20 min cap

Post push-up reps and time to comments.


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Blayr

Saturday

8AM Free / Bring a friend class

Complete as many rounds as possible in 15 minutes of:
Buy in: 200 Meter run
25 Single-unders
15 Sit-ups
10 Squats
5 Push ups
3 Burpees
At minute 12 Max rep 200 meter runs till 15 minute mark

Post rounds and number of full 200 meter runs completed to comments.

9AM-10AM Class

COACH’S CHOICE

Post time to comments.


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“It’s not who you are underneath, it’s what you do that defines you.”
-BATMAN BEGINS

Friday

Strength WOD

12 Minutes split jerk technique work at decent weight.

Metabolic WOD

Death by and return:
Shoulder to overhead at choice of weight
Box jumps at 24 / 20

Athlete will perform 1 rep of each movement at the 1 minute mark then 2 reps of each movement at the 2 minute mark so on and so forth until unable to accomplish all reps within the minute(death by). Rest 3 minutes and then begin to complete the rep scheme in descending order from the second to last fully finished round through 1.(return).

ex. 11 rounds completed, failed round 12, rest 3 minutes, start at 10 reps per move per minute and continue until the round of 1’s are completed.

Score = total reps

Post weight and score to comments.


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“The first rule of Fight Club…”
-Fight Club

Thursday

Metabolic WOD

Complete as many rounds as possible in 30 minutes of:
800 Meter run
10 Push-ups
50 Squats
10 Push-ups
50 Abmat sit-ups
10 Push-ups
1 Minute plank hold (on elbows)

Black = 6 Bar Muscle ups, 50 Foot handstand walk.

Post rounds to comments.


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“I feel the need… the Need, For SPEED!”
-TOPGUN

Wednesday

Strength WOD

Front squat 2-2-2-2-2 at 80% (round up.)

15 min cap

Metabolic WOD

Complete as many rounds as possible in 12 minutes of:
5 Dumbell snatch each arm at choice of weight
10 Burpees
35 Double unders

Black = 5 Squat snatch at 135 / 95, 15 Handstand push-ups

Post weight and rounds to comments.


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“You take the red pill, you stay in wonderland, and I show you how deep the rabbit hole goes.”
-Morpheus

Tuesday

Strength WOD

Deadlift 4-4-4-4 at 80% (round up, time cap includes warm up sets and reps.)

15 min cap

Metabolic WOD

Five rounds for time of:
20 Wall-balls at 20 / 14 lbs
200 Meter run or row
12 Pull-ups
rest 2 min

Black = Chest-to-bar pull-ups
30 min cap

Post weight and time to comments.


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Fresh kicks matter

Monday

Metabolic WOD

Complete as many rounds as possible in 17 minutes of:
6 Strict ring-dips
6 Squat clean at 135 / 95 lbs
12 Front rack step lunges at 135 / 95 lbs
18 Toes-to-bar

Black = 4 Muscle-ups

Post rounds to comments.

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Light at the end of the tunnel


Attention

There will be NO 4:30PM class

TODAY through THURSDAY.

All other classes will continue as normal.

Saturday

8AM Free / Bring a friend class

Complete as many rounds as possible in 15 minutes of:
Buy in: 200 Meter run
25 Single-unders
15 Sit-ups
10 Squats
5 Push ups
3 Burpees
At minute 12 Max rep 200 meter runs till 15 minute mark

Post rounds and number of full 200 meter runs completed to comments.

9AM-10AM Class

COACH’S CHOICE

Post time to comments.


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Bach


Attention

There will be no 4:30 PM classes this coming Monday and Wednesday.

All other classes will resume as normal.

Friday

Complete five rounds for time of:
10 Deadlift
12 Lateral bar burpees

Black = 315 / 225 lbs

Post weight used and time to comments.


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David


Attention

There will be no 4:30 PM classes this coming Monday and Wednesday.

All other classes will resume as normal.

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CrossFit Lafayette

Forging Elite Fitness