Strength WOD:
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Metabolic WOD:
21 – 15 – 9 reps and rounds for time of:
Thrusters at 95 / 65 lbs
GHD Wall-balls at 10 lbs, 10 / 9 ft target
Post time to comments.
Complete as many reps as possible in 5 min of:
Double-unders
Then:
Complete as many reps as possible in 5 min of:
Squat snatch at 135 / 95 lbs
Then:
Complete as many rounds as possible in 5 min of:
100 ft overhead carry at 45 / 35 lbs
Post total reps to comments.
This Spring CrossFit Lafayette will be having 3 classes a week
geared towards making athletes 5k and 10k times faster. Whether you are
an advanced runner or triathlete looking to shave some time off of your
run, or an inexperienced runner just starting out, we have a place for you!
Classes will be taught by Pete Medina.
6 Week Program will begin January 16th, Mon-Wed-Fri at 5:00 PM.
Pricing:
$100 for non CrossFit members.
$85 for CrossFit members with a current package.
For additional information Pete can be reached at: 337-322-2021
“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.
Tahoe Throwdown Event 8
Complete three rounds for time of:
20 Burpees
20 Chest to bar pull-ups / pull-ups
Black = Chest to bar (women only)
Post time to comments.
Strength WOD:
Overhead squat 3-3-3-3-3 reps.
Post loads to comments.
Metabolic WOD:
For total reps:
Three rounds of:
1 Min Box jumps, 30″ / 24″ box
1 Min Kettlebell swing at 55 / 35 lbs
1 Min Rest
Then:
3 Min max Calorie row
Post total reps plus calories to comments.
Strength WOD:
For perfect form:
L-Pull-up 10-10-10 reps
Metabolic WOD:
For time:
21 Deadlift at 245 / 165 lbs
21 Handstand push-ups
800 Meter run
15 Deadlift at 245 / 165 lbs
15 Handstand push-ups
800 Meter run
9 Deadlift at 245 / 165 lbs
9 Handstand push-ups
Post time to comments.
Rest Day
Gym closed.
Honorable Mentions:
Joe Spell (21 WODs, Zero scaled!)
Jay Aulds (19 WODs, Zero scaled!)
Bria Vidos (19 WODs)
Jay Leblanc (18 WODs, Zero scaled!)
Kenny Habetz (18 WODs)
Drawing and prizes will be announced later this week!!
“Stephen”
30-25-20-15-10-5 reps and rounds for time of:
GHD sit-up
Back extension
Knees to elbow
Stiff legged deadlift at 95 lbs
Post time to comments.
“Josh”
For time:
21 Overhead squat at 95 / 65 lbs
42 Pull-ups
15 Overhead squat at 95 / 65 lbs
30 Pull-ups
9 Overhead squat at 95 / 65 lbs
18 Pull-ups
Post time to comments.
The coupon code is FREEDELIVERY.
Remember a minimum order of $30.00 must be placed in basket. Maximum value off of shipping is $9.50.
Mon, Wed and Friday:
5:00, 6:00, and 9:00 AM
Tue and Thursday :
5:00, 7:00, and 9:00 AM
As always, remember to sign up online for classes!!
“Fran”
21 – 15 – 9 reps and rounds for time of:
Thrusters at 95 / 65 lbs
Pull-ups
Post time to comments.
Mon, Wed and Friday:
5:00, 6:00, and 9:00 AM
Tue and Thursday :
5:00, 7:00, and 9:00 AM
As always, remember to sign up online for classes!!
