Saturday

For time:
Run 1 Mile
100 Air squats
100 Abmat sit-ups (un-anchored)
50 Kettlebell swing at 70 / 55 lbs
50 box jumps overs, 24″ / 20″ box

Post time to comments.



CrossFit Games Update: East – End of Day 1



This Monday (Memorial Day) we will only be having one class at Noon and we will be doing “Murph”!!

Friday

“Randy”

For time:
75 Power snatches at 75 / 55 lbs

AND

For time:
60 Strict Pull-ups

Rest as needed between workouts.

Post times from each wod to comments.



South Regional Randy Highlights



This Monday (Memorial Day) we will only be having one class at Noon and we will be doing “Murph”!!

Thursday

Snatch Balance 3-3-3-3-3 reps

Post loads to comments.



CrossFit Games Update: East Regional Preview

Wednesday

Team WOD

With a running clock…
A. In 7 mins complete:
50 Back Squats, 135/95
50 Back Squats, 185/135
AMRAP Back Squats, 225/155 in remaining time.

Back squats can be taken from a rack, or teammates can help put bar on athlete’s shoulders.

Rest 3 minutes

B. In 7 mins complete:
50 Strict Shoulder Press, 95/65
50 Strict Shoulder Press, 115/80
AMRAP Strict Shoulder Press, 135/95 in remaining time.

Presses can be taken from a rack.

Rest 3 minutes

C. In 7 mins complete:
50 Deadlifts, 185/135
50 Deadlifts, 225/155
AMRAP Deadlifts, 275/185 in remaining time.

Teams of three athletes where only one person works at a time. Split the work as desired.

Post reps for each AMRAP to comments.



CrossFit Games Update: Week 1 Recap

Tuesday

Complete as many rounds as possible in 3 min of:
6 Front squat at 155 / 105 lbs
6 Burpees over Bar

Rest 1 min

Complete as many reps as possible in 3 min of:
Double unders

Rest 1 min

Complete as many rounds as possible in 3 min of:
6 Front squat at 135 / 95 lbs
6 Burpees over Bar

Post total rounds and reps from all three AMRAPs.


IMG_6597-2
Bach

Monday

For time:
50 Wall Ball at 20 / 14 lbs
200 Meter Run
15 Clean and Jerk at 135 / 95 lbs
400 Meter Run
15 Clean and Jerk at 135 / 95 lbs
200 Meter Run
50 Wall Ball at 20 / 14 lbs

25 min cap

Post time to comments.


IMG_6631-2

Saturday

Team WOD

Complete as many rounds as possible in 25 min of:
50 Hang Power Snatch at 75 / 55 lbs
50 Thrusters at 75 / 55 lbs
50 Sumo Deadlift High Pull at 75 / 55 lbs

Begin the AMRAP with a 3,000 Meter row.
Teams of 3 athletes. One athlete works at a time, split up rowing and reps as desired.

Post rounds to comments.


IMG_6642-2
Kevin and David

Friday

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

Post time to comments.



WOD demo

Thursday

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

Post loads to comments.


IMG_6648-2

Wednesday

CrossFit Games Regional Event 7

For time:
15 Muscle-ups
1 squat clean at 205 / 135 lb
1 squat clean at 225 / 145 lb
1 squat clean at 245 / 155 lb
1 squat clean at 255 / 165 lb
1 squat clean at 265 / 175 lb

Post time to comments.



Tuesday

“Helen”

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

Post time to comments.


IMG_6686-2
Amanda doing banded handstand push-ups

Monday

Bode

Complete five rounds for time of:
11 Power Snatches at 95 / 65 lbs
12 Handstand push-ups

Post time to comments.



Efficiency Tips: Handstand Push-Ups

Saturday

Teams of 4 same-sex athletes complete the following, in order, for time:
100 Back Squats – use a rack
100 Cleans
100 Bench Press – use a rack
100 Deads

Men use 185 lbs.
Women use 125 lbs.

Post time to comments.


11107724_10153339922941289_7142003463296580440_n
Good bye to Ashlee and Sarah as they move to Lakecharles and Alaska. We will miss yall!!

Friday

2015 CrossFit Games Regional Event 6

Complete five rounds for time of:
25 Calorie row
16 Chest-to-bar pull-ups
9 Strict deficit handstand push-ups

Use 45 lb plates for the deficit hspu.
16 min cap

Post time to comments.


11203164_10104551799903535_6296737850615901787_n
Ashlee doing rope climbs pregnant!

Thursday

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

Post loads to comments.


IMG_6661-2

Wednesday

2015 CrossFit Games Regional Event 3

For time:
1 Mile run
50 overhead squats at 135 / 95 lb
100 GHD sit-ups
150 double-unders
50 sumo deadlift high pulls at 135 / 95 lb
100 box jump overs, 24″ / 20″ box

Time cap: 26 minutes

Post time to comments.


IMG_6651-2
Congratulations to Amy on her first rope climb!!

Tuesday

“Tommy V”

For time:
21 Thruster at 115 / 75 lbs
12 Rope climb at 15′
15 Thruster at 115 / 75 lbs
9 Rope climb at 15′
9 Thruster at 115 / 75 lbs
6 Rope climb at 15′

20 min cap

Post time to comments.


TOMMYV
Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We’re asking the CrossFit community to make donations to the “Thomas J. Valentine Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Monday

“Diane”

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

Post time to comments.



WOD demo

Friday

For time:
5 Rounds of “Cindy”
20 Squat Snatch at 135 / 95 lbs
5 Rounds of “Cindy”

1 round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Squats.

Post time to comments.


IMG_6569-2

Thursday

Back squat 10 rep max.

Post loads to comments.



Coaching Tips for Full-Depth Squat

Wednesday

Complete three rounds for time of:
7 Muscle-ups
14 Power clean at 175 / 120 lbs
21 Bar facing burpees

25 min cap

Post time to comments.


IMG_6550

Tuesday

Complete three rounds for time of:
30 Wall ball at 20 / 14 lbs
30 Power snatch at 75 / 55 lbs
30 Box jump overs, 24″ / 20″ box
30 Toes to bar

Post time to comments.



Return top

CrossFit Lafayette

Forging Elite Fitness