Warm up: 5-7 min amrap
10 du's beginner/20 du's adv.
10 Kipping Pullups
Strength: Front Squat
If last week was succesful add 5 to 10lbs. If you did not get more than 5 on last set last week, use the same weight.
Use the same weight for all sets!
WOD: Crossfit Games Masters Chipper (25min cutoff)
20 Wallballs 20/14lb
30 Toes to bar
40 Power cleans 135/95lb
60 Sumo Deadlift high pull 75/55lb
(if not enough bars, sub kb high pulls for those not using the heaviest weight)
Beg/Int: 10-20-25-30-35-40 reps
Scott deTore 12:13, Kelly Guillory 12:44
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
Free Intro Class
Click here to sign up!
Next Fundamentals Classes
Interested in joining the gym?
New to CrossFit?
We have fundamentals classes starting 5 out of every 6 weeks!
Sign up here!
More info here
Space is limited! (if you wait until the last day, you might not get in) is
Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog