Five rounds of:

Back squat 5 reps
Front squat 5 reps
300 Meter Row

Rest as needed between efforts.

Post loads and fastest time to comments.

CrossFit Lafayette at the Texas Throwdown!!

Jay’s Birthday WOD:

2 Rounds for time of:
400 Meter Run
26 Wall-balls at 20 / 14 lbs
26 Kettlebell swing at 70 / 55 lbs
26 Box Jumps, 24″ box

Post time to comments.

Jay doing strict ring-dips at Regionals

Tier 2 Rest Day

Rest Day

Gym Closed.

Melissa demonstrating kid wall-balls

For time:

100 Burpees

Post time to comments.

For time:
50 Sit-ups
50 Meters walking lunge
40 Sit-ups
40 Meters walking lunge
30 Sit-ups
30 Meters walking lunge
20 Sit-ups
20 Meters walking lunge
10 Sit-ups
10 Meters walking lunge

Post time to comments.

Derrick getting off the rower first!

Four rounds for time of:
400 Meter run
25 Wall-balls at 20 / 14 lbs

Post time to comments.

Austin doing strict ring dips!!

Tier 2 Rest Day

For time:
30 Box jumps, 30 / 24 in box
30 Kettlebell swing at 70 / 55 lbs
30 Calorie row

Post time to comments.

Rest 10 min after the first WOD then:

For time:
3 Rounds of “Mary”
5 Rounds of “Cindy”

Post time comments.

Manning and Sydney doing yesterday’s WOD

As many rounds as possible in 15 min of:
5 Power cleans at 185 / 115 lbs
15 Wall-balls at 20 / 14 lbs
10 GHD sit-ups

Post time to comments.

For time:
1,000 Meter Row
15 Muscle-ups
30 Burpees

Post time to comments.

b. doing Saturday’s WOD as Rx’d

As many rounds as possible in 8 min of:
3 Handstand push-ups
5 Squat cleans at 90% body weight
7 Box jumps, 30″ / 24″ Box

Post rounds and partial rounds to comments.

Rest Day

Gym closed.

2010 South Central Regionals