10:00 am-Group WOD, Uptown
Leg swing cycle FB/LR 10 each side
Run 800m/Row 1000m
30-sec samson stretch each side
2-length lunging pass thrus
10 Wall Squats
10 Back Extensions
Geaux Saints Regular Season Home Opener!
AMRAP 32 minutes, 7-min quarters, 2 min rest at the half, 1 min rest after 1st and 3rd quarter
In teams of 3-4, move "down the field" as many times as you can during the AMRAP.
10 Goblet Squats 24/16
20 Russian KB Swings 24/16
30 Jump Squats
40 Box Jumps 24/20
50 Double Unders
30 Wall Balls 20/14
20 Dumbell Squat Cleans 35/25
10 100m sprints
Only 1 person working at a time. Teams will hold 1 45/35 pound plate the entire time. If the plate hits the ground, immediate 10-burpee penalty for each on the team!
11:00 am- Competitor's Class at 540 N. Cortez
Come in early to get your warm-up/ mobility in. Be ready to start the Burgener Warm-up at 11am. We will be teaming up/judging in two heats for the workout.
Comments are closed.
504-861-0610 (call or text)
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
Join CrossFit NOLA!
Interested in joining the gym?
New to CrossFit?
All of our new members start with their own private coach!
More info here
Check out the latest Podcast Episode:
Sites We Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog