Archive for the ‘WOD’ Category
2 rounds for time of:
10 Squat cleans at 155 / 105 lbs
400 Meter run
10 Push-jerks at 155 / 105 lbs
400 Meter run
20 Chest to bar pull-ups
400 Meter run
Post time to comments.
Note: No racks are allowed for the push-jerks and they must come off the front of the shoulders.
Snatch balance, 1 rep
Weighted pull-up, 1 rep
Thruster 1, rep
Post the total of all three loads to comments.
Affiliate Team WOD:
4 rounds for time of:
250 Meter row
5 Power snatch @ 135 / 85 lbs
Catch Up Day
Have a WOD that you missed or want to redo??
This is your day!!
Post WOD picked and score / time to comments.
As many rounds as possible in 15 min of:
50 Meter sled run at 110 / 55 lbs
10 Chest to bar pull-ups
10 Push-ups
Post rounds and partial rounds to comments.
3 rounds for time:
400 Meter run
15 Deadlifts at 250 / 185 lbs
500 Meter row
15 Handstand push-ups
Post time to comments.
“Elizabeth”
21-15-9 reps and rounds of:
Squat clean at 135 / 95 lbs
Ring dips
Post times to comments.
7 rounds for time:
250 Meter row
12 Kettlebell swings at 55 / 35 lbs
12 Box jump, 20″ box
Post times to comments.
3 rounds for time:
50 Double-unders
30 GHD sit-ups
20 Back extensions
7 Muscle-ups
Post times to comments.
Festival International is having its COURIR DU FESTIVAL 5k run on the 24th of this month. CrossFit Lafayette would like everyone from the gym to come out and participate in it together. The WOD on that day will be run 5k as well so we will be closed. We are making special shirts for the run so let us know if you want one so we can know how many to order. To register for the race online click here .
Hang power clean 1-1-1-1-1-1-1
Post loads to comments.
AND
6 rounds of:
200 Meter sprints
Rest as needed between sets.
Post fastest time to comments.
Affiliate Team WOD:
For 3 of the 6 sprints, run 100 meter sled runs at 110 / 55 lbs.
“Quarter Gone Bad”
Five rounds for total reps of:
135 / 95 pound Thruster, 15 seconds
Rest 45 Seconds
50 / 35 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
If you cannot use the Rx’d weights, work for 45 seconds and rest for 15 as shown in the video below.
