101110 - CrossFit NOLA

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Home
About
Coaches
Get Started
Locations
Blogs & WODs
Schedule / Class Sign In
- Class Sign In
- Online Store
Free Class Sign Up
Events

101110

11/9/2010

There will be a noon class tomorrow, Thursday. Be sure to sign up if you are coming!

Wednesday

Warm Up:
500m Row

2 rounds
12 air squats
12 Push ups
12 Double Unders or 36 singles

Burgener Warm Up:
Then: 4 or 5 sets
3 position Clean + Push Press
3 position Clean + Push Jerk
3 position Clean + Split Jerk

WOD: 3 Rounds for time
135/95lb Hang power Cleans, 15 reps
15 Burpees

Chris Spealler 2:48, Graham Holmberg 3:02, Miranda Oldroyd 3:53, Heather Bergeron 4:23

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