Have you signed up for the Reebok CrossFit Open Yet? We will be validating scores on Saturdays during the 5 weeks of the open, usually starting at 11 am. We will run groups through in heats until everyone goes. The cost for having CrossFit NOLA validate your score during the open will be $10 per workout (discounts apply for Rx and Rx+ members), or $20 if you are not a member of CrossFit NOLA
These people have and have joined Team CrossFit NOLA:
These people have signed up but have not joined the team yet:
Row 200m , then Roll out or use lacrosse ball for 1 minute
Each Row, get faster. Pay attention to your row pace.
THEN: 3 minutes Double Under Flights
THEN: 1 minute on, 1 minute off for 3 rounds
Max Russian KB swings. Try to hold reps per round.
Strength: Back Squat
5-5-5 Hold same weight for each set. If last week was successful, add 5 to 10 lbs.
2011 Sectional Wod 11.3
5 minute AMRAP
Squat Clean and Jerk 165lb/110lb
Post Wod: Optional
This is one of last year's videos of the open, Melissa and Skye T fought through this workout and both set a new 1RM, it is one of our favorite videos and most exciting days at the gym.
504-861-0610 (call or text)
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