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  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
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    • 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
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    • Olympic Weightlifting
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130511

5/11/2013

 
Saturday Schedule

9 am 
8422 Burthe St - Free Introduction
540 N Cortez - Fundamentals Make Up
                     - Competitors Class
                     - Gymnastics Class

10 am - Group Class - Both Locations

11 am 
540 N Cortez- Open Gym - until probably about 1 pm

___

Saturday
05/11/2013

Warm Up:
Run 300m easy, 100m fast
Then 2 rounds:
20 lunging pass thrus
10 good mornings

Mobility

In teams of 2, complete for time:

WOD 1:
100 wall balls 20/14
100 double unders (x2 singles)
100 air squats
(8:00 cap, score is time or 8 min plus 1 second for every incomplete rep)

Rest 3 min, then WOD 2:
50 hang cleans 95/65
50 thrusters 95/65
50 box jumps 24/20
50 up-downs
(8:00 cap, score is time or 8 min plus 1 second for every incomplete rep)

Rest 3 min, then WOD 3:
50 push press 75/55
75 FR walking lunges 75/55
100 AbMat sit-ups
(8:00 cap, score is time or 8 min plus 1 second for every incomplete rep)
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