Archives for Jeffrey Prejean

Friday Training

A.
10 min EMOM
1 hang power snatch
Start with the empty barbell and build each set if possible

B.
For Time:
27-21-15-9 of
Row calories
Slam Ball Reps (20/10)

Post your results to the Whiteboard.

Thursday Training

A.
For Time:
30-20-10 reps of:
Overhead Squats
Ring Push Ups
* Rx weight is 35% of body weight
* scale push-ups as needed

B.
100 med ball sit ups (not for time)

Post your results to the Whiteboard.

Wednesday Training

A.
5 min EMOM
3 x touch and go power clean and jerk (135/95)

B.
15 min AMRAP of:
10 x Deadlift (185/145)
10 x bar facing burpees
Run 400m

Post your results to the Whiteboard.

Tuesday Training
A. Back Squat
5-5-5-5-5

B.
3 rounds for time of:
Row 750m
20 x wall ball shots (20/14)
10 x toes to bar

Post your results to the Whiteboard.

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Monday Training

With a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders (or double under attempts)
15 pull-ups
15 push-ups
100-meter sprint

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round.

Post your results to the Whiteboard.

Friday Training
A.
10 min EMOM
1 Hang Snatch
Building each min

then
B.
CrossFit Games Open Workout 11.1 / 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb / 55lb)

Post your results to the Whiteboard.

Thursday Training

10 min EMOM
even: 20 sec plank or crow
odd: 2 x 10 sec on 20 sec off top of pull up hold

Rest 5 mins

10 min EMOM
even: 10 x wall ball shots (20/14)
odd: 8 x box jump overs (24/20)

Post your results to the Whiteboard.

Wednesday Training

A.
Push Press
3-3-3-3-3-3
Building each set

B.
For total time
Run 800m
Rest 2 mins
Run 400m
Rest 1 min
Run 200
* keep rest periods exact

Post your results to the Whiteboard.

Tuesday Training

A.
Back Squat
In 7 sets work up to a heavy set of 5

B.
12 min AMRAP of:
5 x chest to bar pull ups
10 x burpees
15 x ab mat sit ups

Post your results to the Whiteboard.

Get Invloved! Barbells for Boobs and Guns and Hoses!

Fall is in the air and we have some great events approaching in the local CrossFit community. And to make these events a success we need YOU! That’s right we need you to step up, sign up, and help us make these events a success. And the community never fails so we know these events will once again highlight what we love most about being part of the fitness culture in Cenla. Here are the details:

BARBELLS FOR BOOBS

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Every year 1000s of CrossFit Gyms across the country join forces to raise funds and awareness through B4B events. This year we are joining other local CrossFit affiliates for “City Block Grace”.

www.barbellsforboobs.org

Step one: Go to our CFSB B4B page and donate or create your own fundraising page: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=59063
You will need to create your own page and raise $80 for the coveted B4B Tshirt!

Step 2: Read about City Block Grace here and sign up to participate: http://www.alexandriacrossfit.com/blog/barbells-for-boobs-2015/

GUNS AND HOSES III

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For the third year we are raising funds to support the Ezernack/Carruth criminal justice scholarship at LSUA. This scholarship was established in honor of David Ezernack and Jay Carruth. These heroes lost their lives in the line of duty 12 years ago and we will never forget their sacrifice in the local community.

This is a 3 person team event open to first responders and military persons. But we need plenty of volunteers and judges to make it a success! Please come and be a part of this amazing day!

Team/Judge/Volunteer registration is open!
Guns and Hoses 2015 is November 21st!
https://gunsandhoses2015.eventbrite.com

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