Complete as many rounds as possible in 20 min of:
6 Burpees
9 Kettlebell swing at 55 / 35 lbs
12 Box jump, 20″ box

Post time to comments.

Tier 2 Rest Day

21 – 15 – 9 reps and rounds for time of:
Weighted ring-dips at 25 / 15 lbs
Straight leg deadlift at 155 / 105 lbs

For the weighted dips place the dumbbell between the legs above crossed ankles.

Post time to comments.

Liz doing Monday’s WOD as Rx’d!

Strength WOD:

Back Squat 3-3-3-3-3 reps.

Post loads to comments.

Metabolic WOD:

For time:
40-30-20-10 rep rounds of Chest to bar pull-ups
Row 500 Meters after each round

Post time to comments.

Congratulations to Josh on his first muscle-up!!!

Complete four rounds for time of:
10 Squat snatch at 135 / 95 lbs
400 Meter run

Post time to comments.

Congratulations to CrossFit Lafayette’s JD on winning his fight this past weekend in the first 30 seconds!!!

Rest Day

Gym closed.

Complete three rounds for time of:
15 Power clean at 155 / 105 lbs
7 Muscle-ups
500 Meter row

Post time to comments.

Class doing Overhead walking lunges!

Today’s Schedule

Paleo Seminar 8:00 – 10:00 AM
Class 10:30 – 11:30 AM
Class 11:30 – 12:30 PM

For time:
75 Burpees
50 Kettlebell swing at 55 / 35 lbs
25 Front squat at 135 / 95 lbs

Post time to comments.

Congratulations to Tyler on his 340 lb deadlift PR!

---

***Attention***

6:30 PM class is canceled today.

---

9:30 AM class is canceled tomorrow for Paleo Concepts Seminar. 10:30 and 11:30 AM scheduled classes will resume as normal.

40 – 30 – 20 – 10 reps and rounds for time of:
Push-ups
Box jump, 20″ box
Meters overhead walking lunge at 25 / 15 lb plate

Post time to comments.

Andre in Destin!

Tier 2 Rest Day

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Complete three rounds for time of:
25 Power snatch at 75 / 55 lbs
50 Double-unders

Post time to comments.

Leah and Kristi