CrossFit NOLA
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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

Free week

3/27/2017

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free week post comments about the open and focus on weightlifting this week in preparation for meet in April 29



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March 20

3/19/2017

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mon oly + 2 rounds 50 double unders 15 dumbbell thrusters 50/35
tuesday 12 min emom evens 4 s2oh 155/105 , 4 ring muscle ups odds + 4 rounds 400m run 15 burpees to 6"
wednesday Oly + 15 min bike recover + hand stand walk practice
Friday open wod
saturday oly










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March 13

3/12/2017

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mon oly + 2 rounds 25 cal row 20 wall balls 15 HSPU
tuesday 12 min emom evens 5 barbell thrusters 115/75 , 4 ring muscle ups odds +  40 doubles 20 cal bike 10 deadlifts 225/155
wednesday Oly + 15 min bike recover + hand stand walk practice 
Friday open wod 
saturday oly 


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March 6

3/6/2017

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mon oly + 2 rounds 250 m row 15 ctb 30 wallballs
tuesday 12 min emom evens 5 dumbbell thrusters 50/35 , 3 burpee muscle ups odds + 3 rounds 30 cal bike 15 hspu 45 double unders
wednesday Oly + 15 min bike recover
Friday open wod
saturday oly


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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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