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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

110402

4/1/2011

 
Saturday 

Warm Up:

Row 500m
Mobility work
Hip flexor stretches
Hamstring/Glute Stretches

2 rounds
10 overhead squats
10 kettlebell swings
10 sit ups
5 push-ups (hand release)
10 Box Jumps (try to go fast, the more you warm this movement up, the quicker you will be)

WOD

15 min AMRAP

9 Deadlift (155#/100#)
12 Hand Release Push ups
15 Box Jumps (24"/20")

We will run heats of this workout starting at 11 am.  If you are competing in the sectional, come and start getting warmed up about 10:30 - 10:45 am.  As soon as  we are ready we will start running heats of 4-5 people at a time.

Sign in for open sectionals if you are coming tomorrow and need to be judged, it helps us figure out how many heats we need!


MBT Shoes link
4/13/2011 08:14:29 pm

Well, this is my first visit to your blog! We are a group of volunteers and starting a new initiative in a community in the same niche. Your blog provided us valuable information to work on. You have done a marvelous job!

MBT Shoes link
4/13/2011 08:16:09 pm

Don't wait to be lonely, to recognize the value of a friend


Comments are closed.

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