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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
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    • Staff
    • Pricing
    • NOLA Barbell Club
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    • 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
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    • Olympic Weightlifting
  • Schedule / Class Sign In
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120922 (saturday!)

9/21/2012

 
10 am Group Wod!

Warm-Up
Run 400m
2-min couch stretch each side

3 rounds:
1 length centipede with push-up
1 length samson stretch lunges
10 pass thrus
10 pull-ups
10 burpee broad jumps

In teams of 2-3, 5-min stations for max reps:
1: While Partner A rows 10 calories, Partner B does AMRAP Abmat Situps
2: While Partner A does 2-lengths Farmer's Carry, Partner B does AMRAP KB Swings 24/16
3: While Partner A runs 100m, Partner B does AMRAP Burpees
4: While Partner A does 15 double unders (or attempts), Partner B does AMRAP thrusters 45/33
5: While Partner A does 5 man makers 35/25, Partner B does AMRAP wall balls
**2-min between stations to get score on the board and switch
**Teams of 3 will carry a plate 45/25, if the plate touches the ground each member on the team must complete 10 burpees immediately.

 Open gym: Uptown, 2pm-4pm



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