Snatch, 1 RM
As Many Reps As Possible in 10 mins:
5 Front Squats, 185/105
10 Chest to bar Pull ups
20 Double Unders
11-17-14
11-15-14
In Teams of 2, complete the following:
Row 2K
100 Med Ball sit ups (w/partner)
100 Overhead Squats, 95/65
100 Bar-facing burpees
100 Step walking lunge
Good luck to our athletes competing in the Ragin Games tomorrow in Lafayette.
Bernard Waguespack
Chase Prettelt
Scott Stephens
11-14-14
Deadlift, 1 Rep Max
As Many Reps As Possible in 10 mins:
5 Toes to Bar
10 Bent-over barbell rows, 75/55
15 Squat Jumps
11-13-14
Back Squat, 1 Rep Max
AMRAP 12 mins:
40 Burpees
60 KBS, 53/35
80 Wall Balls, 20/14
100 Double Unders
11-12-14
Shoulder Press, 1 Rep Max
Complete for time
5 rounds of:
5 Push Press, 155/105
Run 200 meters
11-11-14
“McGhee”
As many rounds as possible in 30 min
5 Deadlifts, 275/175
13 Push-ups
9 Box jumps, 24/20
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
11-10-14
“Helen”
3 Rounds for time of:
Run 400 meters
21 Kettlebell Swings, 53/35
12 Pull ups
By the end of the week, EVERYONE needs to complete a CrossFit Total – 1RM for Shoulder Press (strict), Back Squat and Deadlift. There will be a clipboard near the radio in Gonzales and in Prairieville for you to annotate your scores. One of each element will be posted as part of the WoD on Wednesday, Thursday and Friday.
11-8-14
Teams of 3
As Many Reps as Possible in 20 mins:
9 Calorie Row
9 Box Jump Overs, 20 in
9 Thrusters, 95/65
11-7-14
Complete As Many Rounds As Possible in 20 Minutes:
30 Box Jumps, 30/24
30 Chest-to-Bar Pull-Ups
30 Kettlebell Swings, 70/53
30 Forward Lunge, 95/65
30 Toes-to-bar
30 Push Press. 95/65
30 Hip Extensions, 25# plate
30 Wallballs, 20/14
30 Burpees
30 Calorie Row
*Note: For the forward lunge, step forward and then bring feet back together, alternating, barbell on back. They are done in place as opposed to walking.
For the hip extensions, bend forward at the waist (good morning style) while cradling the plate against chest.
