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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

Feb 29

2/29/2016

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mon : oly + 12 min emom 30-40 double unders evens 8 ttb odds
Tuesday : muscle up technique work 5 x 400 with easy 200 in between
Wednesday : oly + 15 min easy row
Friday open
Saturday recovery


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Feb 22

2/22/2016

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mon: oly (stay light) 12 min emom evens 12 wall balls odds 6-8 UB tab
Tuesday: endurance wod easy and 15 min muscle up technique work
Wednesday : oly + 5 min easy bike + 5 min easy row + 30 burpees easy pace + easy 800

Friday : open
Saturday : recovery wod based on open


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Feb 15

2/14/2016

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monday: OLY + 10 min muscle up technique + 2 UB sets of 45 UB wall balls rest as needed for time
tuesday: emom 24 1: 100m run 2: 6-8 UB CTB 3: 40 double under
Wednesday : Oly + 20 min bike z1
Friday: OLy + 5x :40 row sprint rest 2:20
Saturday : muscle up technique work + clean and jerk TTB wod ( last Open prep WOD!!!)






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Feb 8

2/7/2016

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monday: OLY + 10 min muscle up technique + 2 UB sets of 40 wall balls rest as needed
tuesday: emom 14 evens 7 burpees odds 5 unbroken CTB increase 1 ctb every minute last round should be 11 + 1.5 mile time trial
Wednesday : Oly + 20 min bike z1
Friday: OLy + 6x :30 row sprint rest 2:30
Saturday : 14.4


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Feb 1

2/1/2016

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mon: oly + muscle up technique 10-12 min + 3 unbroken sets of 30 wall balls rest as needed

tue:
200m x 10 rest 1:30
Emom: 12
Evens 6-8 un TTB
Odds 8 box jumps

wed: oly + z1 bike 20 min

Fri: oly + EMOM Alt 12 evens :30 row sprint odds 6-8 HSPU

Sat:
18-12-15-18
Bar facing burpee
Snatch
Thruster
Bar facing Burpee
Rest 12 repeat
105/75




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    Brandon Ecker

    This blog will primarily serve those who wish to compete in CrossFit in some form.




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