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

12/19

12/19/2016

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monday: oly + 21-15-9 burpee cal assault bike
tuesday: emom 14 evens 12 cal row odds 2-4 muscle ups + 3 rounds 2:00 long run 200 m amrap ctb 2:00 + 100m walking lunges
Wednesday oly + 20 min super easy cardio + extra mobilily
friday : oly + 50 double unders 25 wall balls X 2
Saturday

eva

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12/12/16

12/11/2016

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monday: oly + 4 rounds for time 10 hang power clean 135 30 double unders
tuesday: emom 14 evens 12/9 cal bike odds 2-4 muscle ups + 3 rounds 2:00 long run 200 m amrap ttb rest 2:00 + 3 rounds 15 burpees 15 hspu rest :90
Wednesday oly + 18 min super easy cardio + extra mobilily
friday : oly + 20-16-10 oh reverse lunge #115/#75 CTB
Saturday











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12/5

12/4/2016

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monday: oly + 7 min amrap 15 ohs #95 45 double unders
tuesday: 4 rounds 20 cal assault bike + amrap hspu start as quickly after you get off the bike no extra rest between movements. Rest 2:00 between sets + 3 rounds 4 deadlifts + 16 bar facing burpees + 400m run rest 3:00
Wednesday oly + 18 min super easy cardio + extra mobilily
friday : oly + emom 12 evens 2-3 strict weighted ring pullups odds …
Saturday

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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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