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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

100907

9/6/2010

 

Since classes are filling up today, I have added a 4:30 pm class for this afternoon!  Come by if you are free!

Tuesday

Warm Up:
2 rounds
200m Run
2 lengths walking lunges
Samson Stretch

THEN:
Burgener Warm Up

10 - 15 Min. : Warm up to Hang Squat Snatch WOD weight

WOD: Three rounds for time of:
30 Wall Ball Shots 20lb/14lb (10.5 ft target)
75/45lb Hang Squat Snatches, 30 reps (movement initiates below the knees)

Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell), Jason Khalipa 11:19, Carey Kepler 11:01(14lb ball, 45lb barbell) Becca Voigt 12:00 (16lb ball, 45lb barbell)

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