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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
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  • Online Shirt Store
  • Events

120117

1/16/2012

 
Tuesday

630 PM Run Club w/ coach Brandon at Jefferson Playground. Bring a watch and sign up on MindBody.

If it's raining, meet at NOLA 504 (you can call Brandon to confirm at 5044272697

Warm Up:
400m Run
2 lengths Bear Crawl
10 dynamic leg swings (each leg) front/back, Right/Left
Arm Circle sets

THEN: 2 rounds
2 Turkish Get-ups, both arms
2 Wall Climbs

WOD:
10 Min: MAX DOUBLE UNDERS
1200 meter buy in. 

Run 1200 meters. With the time left, get as many double unders or (1x3 singles) as possible with time remaining.

Rest 3 minutes.

Death by PullupsWith a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. Use bands if needed. Kipping is encouraged.

Alicia Gomes 20 minutes + 18 reps, Jared Monaco 19 minutes + 18 reps.







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