120508

5/7/2012

Tuesday

Run Club 630PM at Jefferson Playground. Bring a watch and sign up on mindbody.

Warm Up:
Run 800 (sprint last 200m)
1 length centipede w/pushup
arm circle cycle
5 min MOB

Strength: Strict Ring or Bar Dips
Sets of
If you were unable to get all sets at 7 last week, stick with 7 reps.
Rest 90 secs between sets

WOD: (30 min cutoff)
4 rounds
30 double unders
24 air squats
12 pullups
Rest 1:1 ratio
Each set is all out effort. Do not do Games WOD if you don't have unassisted pistols and at least 10 unbroken unassisted pullups.

Games athletes:
4 rounds
Row 500
12 alternating pistols
24 pullups
Rest 1:1 ratio

Comments are closed.

Contact Us

info@crossfitnola.com
504-861-0610 (call or text)

CrossFit NOLA

We are the first, largest, and most experienced CrossFit affiliate in New Orleans!

Are you visiting from out of town?

Sign our Waiver prior to arriving

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!

Don't delay!

Sign up here!
More info here

Space is limited! (if you wait until the last day, you might not get in) is

Progenex Link