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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
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110415

4/14/2011

 
Friday

Warm Up:
15 burpees
14 pistol squats
15 situps
15 back extensions
15 burpees

THEN: Max Wattage Row, 10 pulls

WOD: For Time

1 mile run
100 Back Extensions
100 Sit ups
1 mile Run

Back Extensions and Sit ups may be broken up and done in any order.

Sectional Competitors: 1/2 WOD





benjamin dominach
4/14/2011 03:21:48 pm

hey eric i'll race you in the sit up portion of this workout.

Eric
4/14/2011 11:16:31 pm

But I want to race u in the running part :)

Marcelle
4/15/2011 02:13:15 am

ya know just yesterday I was telling my friend how I need to do more situps and start running more to get ready for the Crescent City Classic....I guess I got my wish all in one WOD.

Jack Shelton
4/15/2011 02:14:51 am

Are these GHD? Or abmat/supermans?

Eric
4/15/2011 06:07:59 am

Congratulate Benny D! He joined the muscle up club today!!! WOO HOO!!

Elizabeth Fairbanks
4/15/2011 10:21:24 am

While I was at the convention center today, I saw a few guys outside doing handstand pushups and double-unders, and thought fondly of my CrossFit NOLA family. I miss you all (mostly all, anyway), and I hope to come back soon!

Congrats on the muscle-up, Benny!

benjamin dominach
4/15/2011 01:33:44 pm

i have to keep up with you eric!!!!!haha thanks liz!!!hurry back!!! LET'S HAVE A CROSSFIT NOLA 1 YEAR ANIVERSERY PARTY AT THE PARK!!!egg throw contest and kickball!!!

Aaron Lesher
4/17/2011 08:21:01 am

Did this warmup, then did this workout from my box in DC

Shoulder Press 5-3-1:
5 x 65#
5 x 75#
5+ x 90# (did 10, my shoulder press is laughably weak; this is a pr)

Then

'Snatch Nancy,' 5 rounds
400 meter run
20 DB snatches, 50#

18:41


Comments are closed.

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