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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

120310

3/9/2012

 
Saturday

Remember, today there is a 10am class at both CrossFit NOLA and CrossFit NOLA 504! Athletes at CrossFit NOLA will complete the workout below while athletes at CrossFit NOLA 504 will try Sectionals WOD 12.3. Make sure you sign in for the correct class and location!

Validation heats for 12.3 will start at 11:15 at 540 N Cortez!

Warm-Up
Row 500m
2 rounds:
10 thrusters with bar
10 GHD situps
10 GHD back extensions
10 jump squats AHAP
10 wall squats
Then run 200m fast

Group Mobility

Team WOD:20-minute Stadium Style AMRAP

In teams of three or four:
Pull Ups
Row for Calories
Wallballs
Situps

Stadium style means each member must complete their reps/movements before the entire team can move on to the next station.

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