Rest Day

Gym closed.

“Air Force”

For time:
20 Thursters at 95 / 65 lbs
20 Sumo Deadlift High-pull at 95 / 65 lbs
20 Push Jerk at 95 / 65 lbs
20 Overhead squat at 95 / 65 lbs
20 Front Squat at 95 / 65 lbs

Every min on the min perform 4 burpees throughout the WOD.
The Workout starts off with 4 burpees.

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Make up day

Choose a WOD you may have recently missed.

OR

“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 WOD for you. Most Goat WODs will be in the form of an AMRAP 15 min. For example if you struggle with Handstand Push-ups and Double-unders, your workout may be: AMRAP 15 min of: 4 Handstand Push-ups, 12 Double-unders.

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Lafayette Underground is coming soon….

Complete as many rounds as possible in 25 min of:
5 Kettlebell power snatch each arm at 55 / 35 lbs
5 Kettlebell squat clean each arm at 55 / 35 lbs
5 Kettlebell Russian swing each arm at 55 / 35 lbs

Begin the AMRAP with a 2000 meter row.

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Kathrin doing yesterday’s WOD

Complete five rounds for time of:
400 Meter run
15 Push-ups
15 Jerk at 135 / 95 lbs
20 Meters walking lunge
20 Pistols (alternating)

40 min time cap

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**Attention**
New scan cards are coming soon to CrossFit Lafayette. You will no longer need to sign in at the door once these are in effect. You will however be required to have signed up online prior to class for your card to successfully scan in.

Strength WOD:

15 Min to establish a Deadlift 3 rep max.

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Metabolic WOD:

Complete four rounds for max reps of:
Toes to bar 30 seconds
Burpees 30 seconds
Rest 1 min

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Starting deadlift position

Rest Day

Gym closed.

Front squat 3-3-3-3-3 reps.

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Class doing Tuesday’s WOD

Complete five rounds each for time of:
300 Meter row
30 Double-unders
20 GHD Sit-ups

Rest as needed between efforts.

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Make up day

Choose a WOD you may have recently missed.

OR

“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 WOD for you. Most Goat WODs will be in the form of an AMRAP 15 min. For example if you struggle with Handstand Push-ups and Double-unders, your workout may be: AMRAP 15 min of: 4 Handstand Push-ups, 12 Double-unders.

Post scores to comments.

Krysten, Danielle and Ashley doing Monday’s WOD