Snatch Balance 5 x 2 WOD For Time: Run 800m 6 Snatch (65/95), Adv (95/135) 6 C2B Run 600m 9 Snatch 9 C2B Run 400m 12 Snatch 12 C2B Run 200m 15 Snatch 15 C2B

Fight Gone Bad 3 Rds 1 minute Wall Balls (14/20) 1 minute SDLHP (55/75) 1 minute Box Jumps (20/24) 1 minute Push Press (55/75) 1 minute Row for Calories 1 minute Rest *Score is total reps + calories Coach will assign partners. Athlete "A" will complete entire WOD while athlete "B" counts reps, then switch.... Continue Reading →

Bench Press 10-8-6-4-2 3 rounds: 200m run 25 KBS (35/55) 250m row *Rest 1:00 Between Rds

Front Squats 5 x 3 *try to increase 3-5% over last week AMRAP 15 Up Ladder of: Power Clean (95/135), Adv (115/165) T2B *1 PC & 1 T2B 2 PC & 2 T2B 3 PC & 3 T2B....... Camille Leblanc-Bazinet, 2014 Fittest Woman on Earth Rich Froning, 2014 Fittest Man on Earth

For today's WOD, short sleeved shirts are recommended as you will be carrying a load on your shoulders. So, protect your skin, avoid tanks & bring gloves.

There is a swim meet at the club today. The 5 AM class will have a swim WOD option. All other class times will WOD in the box. Swim WOD 40-30-20-10 Burpee Ball Slam (15/30) 100m swim/400m run ------------------------------------------------- Classes 8:00-5:00 Buy in: 150 Dubs/300 21-15-9 Wall Balls (14/20) Russian KBS (55/70) (shoulder height) -----Rest... Continue Reading →

Emom 8 6 RDLs (95/135) + 6 Lateral jumps over bar 10 Rds 5 Deadlifts (155/225) 50m sprint 6 Wtd Alt pistols (25/45)Wishing Luck to Jeff Germond of CrossFit Nola as he competes at the CrossFit Games. Here he is hitting a 310# OHS.

8 sets- -Push Press + Push Jerk + Split Jerk -(Pause for 2-3 seconds in the split jerk receiving position before recovering.) -Build over the course of the 8 sets. "Helen" 3 Rds: 400m Run 21 KBS (35/55) 12 Pull-ups ——————————————- Oly (7pm) Weightlifting: A) Snatch @ Hip: 60/3*3 B) Snatch + Hang Snatch: 65-70/1+1*5... Continue Reading →

Every minute on the minute, for 15 minutes: Minute 1- 0:30 L-Sit hang (pull-up bar) Minute 2- 10 Strict HSPU Minute 3- 30 Dubs UB/75 3 rds 10 Power Cleans (95/135) 10 Front Rack Reverse Lunges-total (same weight) 200m run Conditioning: Sub Deck Squats for Power Cleans Sub KB Reverse Lunges 200m run ---------------------------------- Oly... Continue Reading →

LSU-HSC needs your help conducting a study for PT school! They're trying to find a better way to assess new CF athletes to evaluate potential risk for injury and make it easier for coaches to identify problems that need fixing! LSU-HSC will be conducting the Y balance test and need volunteers to participate in the... Continue Reading →

Front Squats (15 min) 5 x 2 (AHAP) Benchmark "Kelly" 5 Rds 400m run (row if raining) 30 Box Jumps (20/24) 30 Wall Balls (14/20)

Run 800m/Swim 200m 50 HR Push-ups Run 400m/Swim 100m 50 Plate Thrusters (25/45) Run 400m/Swim 100m 25 HR Push-ups Run 400m/Swim 100m 25 Plate Thrusters Run 200m/Swim 50m ------------------------------------------- Oly (6pm) A) Split Jerk: 60/3, 70/3, 80/3, 85-90/2*3 sets B) Power Clean + Hang Clean + Hip Clean + Power Jerk: 1+1+2+2/ 3 sets C)... Continue Reading →

Bench Press 5 x 3 Increase load each set For Time: 50 KBS (35/55) 25 Deadlifts (155/225) 50 KBS *Every minute stop and perform 5 Burpees starting at 1:00 **Scale** 3 Burpees

Back Squat 5 x 5 5 rounds for time of: 5 pull-ups 5 HR push-ups 5 rounds for time of: 10 GHDs 10 hip extentions 2 rounds for time of: 20 Wallballs (14/20) 20 Jumping Lunges (total) **Rest as needed between couplets. --------------------------------------------- Oly (7pm) Weightlifting: A) Muscle Snatch: 50-60/3*3 B) Power Snatch: 60/3, 65/2,... Continue Reading →

3 Rds 20 Push Press (55/75), Adv (75/115) 50 dubs/150 Then: 2 Rds 15 Push/Split Jerks (75/115), Adv (95/135) 50 Dubs/150 FSCF Competitors & Cheering/Support crew at Summer Partner Throwdown ---------------------------------------------------- Oly (6am) Weightlifting: A) Hip Snatch: 60/3*3 B) Power Snatch + OHS: 60/2+2, 70/1+2, 75-80/1+2*3 C) Snatch Pull: 100/2*4 Strength: A) GHD Hip Ext:... Continue Reading →

Front Squat 5-5-4-3-2-1-1 21-15-9 Power Snatch (65/95) Burpees over Bar 400m run

50-40-30-20-10 Kong Slams (14/20) total Leg Raises 100m swim/400m run ------------------------------------------------ Oly (6pm) Weightlifting: A) Hip Clean: 60/3*4 sets B) Hang CJ: 75-80/1*4 sets C) FS into power jerk: 60/3*4 sets Strength: A) GHD Hip Ext: 3×10 B) Strict TTB: 3×10

Deadlift 5-5-4-3-2-1-1 EMOMx14 (7 sets) Even: 5 Deadlifts @65% Odd: 10 WallBalls (14/20)

Power Clean + Hang Clean 75-80%/7 sets 12 min amrap 12 Alt Split Snatches (65/95) 12 Alt Pistols 12 Burpees to plate ------------------------------------------------ Oly (7pm) A) Work to snatch max (3 misses allowed) B) Hang Snatch: 80%-85%/2*3 sets Strength: A) Snatch Grip Push Press: 5×3 B) GH Raises: 5 x 5

Split Jerk from Rack 5 x 3 AHAP 6 Rds 1 min Max Cal Row 1 min Elevator Drops (35/55) 1 min Dubs 1 min Rest ---------------------------------------------------- Oly (6am) Weightlifting: A) Work to max CJ (3 misses allowed) B) Clean + Jerk: 2+1 x 3 sets @ 85% Strength: A) GHD Hip Ext: 3×10 unweighted... Continue Reading →

Back Squats 3 x 10 @70-75% *try to increase ~5# over last week 5 RFT 200m run 10 T2B 20 KBS (35/55)

Happy 4th of July!!!! Class times today are: 5am, 8am & 9am There will be NO afternoon classes 800m run/200m swim 100m farmers carry (35/55)*/10 plate fetches (10/15)** 400m run/150m swim 200m farmers carry (35/55)//10 platefetches 200m run/100m swim 300m farmers carry (35/55)//10 platefetches * Farmers carry = 2 KB, 100m=1 lap around perimeter of... Continue Reading →

Strict Press 5 x 3 Amrap 5 min 10 Box Jumps (20/24) 50m Run Rest 2 minutes Amrap 5 min 10 Wall Ball (14/20) 10 KBS (35/55) Rest 2 minutes Amrap 5 min 10 Burpees 10 Jumping Lunges (R+L=1)

Emom 15 Even: 4 Cleans@70% Odd: 5 Strict Pullups, (Adv 10 or Wtd) Death by Hang Power Clean + Front Squat *Start with 1 ea@(65/95) (Adv 95/135) Add 1 rep each minute until unable to complete reps within the minute Endurance Option: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 HR push-ups Lunges... Continue Reading →

Friday, July 4th Schedule: 5am, 8am, 9am classes are as usual. 5pm & 6pm are cancelled. Have a safe & happy Fourth of July!

Emom10 Even: 8 Deadlifts @65% Odd: 8 Cal Airdyne/Rower 4 Rounds 10 Shoulder to Overhead (115/75) 25 AbMat straight leg Sit Ups 400m Run Tim, Wil & Mia -Alt DB Snatches --------------------------------------------- Oly (6am) Oly Weightlifting: A) Work to snatch max (3 misses allowed) B) Snatch: 80% of max for the day complete 5 x... Continue Reading →