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Geaux CrossFit Events

Softball 2013
Sunday, March 24, 2013
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100 Day Double Under Challenge
Tuesday, September 11, 2012
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Strengthen and Lengthen
Saturday, July 21, 2012
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Christmas Party
Thursday, December 09, 2010
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Testimonial - Amber Leonard

"CrossFit has not only given me great results, but it has also given me the confidence to take on any challenge and come out a winner in the end."

Amber Leonard
Student, SELU



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PRE Order

WEDNESDAY

Below is the design for a shirt we put together! If you’d like a shirt/tank, please bring in $20 cash and sign your full name and size. Please have money ready with sign up just to keep it smooth. The shirts will be American apparel but they are not tri-blend.  The shirts run small so I would advise sizing up if the current size you usually get is snug. We also have a unisex tank option.  They are true to size.  You may have seen some of the coaches wearing it.  Hope you like them!  The deadline to order and have your money is next Wednesday, the 6th!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
5 Rounds:
-20 hollow body rocks
-20 Back Extensions

Then

6 Minute AMRAP
3-6-9-12….-Push Press (135/95)
6-12-18-24…-KB Swings (70/53)

 






Almost to Goal

TUESDAY


On August 9th, in place of our regular Saturday workout, we will meet at the LSU beach on Stanford at 9am for the Brotherhood Beyond Battle 5k run or walk (Join the FB Event)! The Navy SEALs Fund was a tremendous help to Jules during such a difficult time. As a community, it is only right that we pull together and give back to such a great foundation that helped one of our own.  So far we’ve raised a total of $1,300 for the Navy Seal Fund!  We still have until the 6th of August to get as many donations as possible!  The following link can be used for donations and also you can join the Geaux CrossFit team and come run or walk with us! Once you register for the run, they will send you a bib number in the mail.

https://fundraising.active.com/fundraiser/GeauxCrossFit

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
OTM for 8 minutes
Odd-Ring Dips/Push Ups
Even- Rest

Then

For Time:
-800 Meter Row
-50 Box Jumps (24/20)
-50 Back Squats (115/75)
-25 Bar Facing Burpees






Games

MONDAY

Geaux CrossFit in Baton Rouge, LA
Looks like a blast!


Workout of the Day
For time:
12-10-8
-Dead Lift
-Power Clean (135/95)
*20 Chest to Bar Pull Ups after each round


**ADVANCED**
GAMES WOD
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

 






CrossFit Games

SATURDAY

Today is day 2 of the CrossFit games!  You can catch all the events LIVE on ESPN 3 or you can wait and watch it on ESPN later in the day!

https://games.crossfit.com/schedule

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

“Triple 3” - Games WOD
For time:
-Row 3,000 meters
-300 double-unders (600 Singles)
-Run 3 miles

We will partner up for this bad boy. Each partner is responsible for equal work. Must complete it chipper style, but you partition the work however you please.

Example- each partner can row 1,500 before switching, or you can switch every 500 meters. Both ways are cool!

If there are enough rowers and you are feeling froggy, you can attack this one solo! Make sure you are 10 minutes early for class.  We will do a short warm up before starting the WOD. I plan on starting this WOD no later then 15 minutes after the hour.






This Saturday

FRIDAY


Geaux CrossFit in Baton Rouge, LA


Workout of the Day
3/3/3 planks

Then

8 minute amrap
-8 toes to bar
-8 lunges
-8 wall balls (20/14)
-8 lunges






Fundraising Update

THURSDAY

So far, we have raised $800 for the Navy SEALs Fund!  Great work!  We have a goal of $2,000 with plenty time left to achieve it. If you’d like to join us for a 5k August 9th, please register!  You can also make donations through the following link:

  https://fundraising.active.com/fundraiser/GeauxCrossFit


For more information, check out our event on Facebook!

https://www.facebook.com/events/1442245159375759/

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Bench Press 5x5 (climbing)
*Max Set of Push Ups after each set

Then

10 Minute AMRAP
-15 OHS (75/55)
-30 Double Unders






Dirty Dawg

WEDNESDAY

Help support Lauren Fitts’s fundraiser!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

Tabata This!”

Tabata Row (CALORIES)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the TOTAL of your lowest sets for each movement.






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