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Wednesday Warm Up: 400m Run Then 2 Rounds: 10 PVC Pass 10 Leg Swings, each leg 5 Push-ups Strength/Skill: Strict Press 10-8-6-4-2 *Increase weight each round WOD: 11 min Clock Min 0-4 Max Burpees Min 4-7 Max Shoulder to Overhead (135/95) Min 7-11 Max Burpees  HAPPY MARDI GRAS! Tuesday Warm Up: 1k Row Strength/Skill: 10 min Alt. EMOM: Odd: 30 sec Hollow Body Hold Even: 30 sec Max Double Unders WOD: 20 min E2MOM 90 sec Max cal Row 30 sec Rest 90 sec Max Wall Ball 30 sec Rest  Monday Warm Up: 3 Rounds: 150m Row 10 Barbell Good Mornings 10 Hang Clean and Jerks 10 Barbell Front Squats Strength/Skill: Retest Build to max Clean + Hang Clean + Jerk WOD: 12 min AMRAP: 6 Strict HSPU 8 TTB 10 Box Jumps (24/20)  Saturday Warm Up: Coach's Choice WOD: 4 Rounds: Each partner does a 500m row sprint (1 partner on rower) 50 DB Snatches (50/30) (can split however)  Friday Warm Up: 6 min AMRAP: 100m Row 7 Barbell Good Mornings 7 Barbell Hang Cleans Strength/Skill: 10 min to build to heavy Clean + Hang Clean WOD: 21-15-12-9 Overhead Squats (95/65) Bar Facing Burpees  Thursday Warm Up: Coach's Choice Strength/Skill: 12 min Run WOD: 10 min AMRAP: 5 Clean and Jerks (185/135) 10 Box Jumps (24/30)  We did our best to split up the numbers evenly, and we know there are some people still on the fence about jumping in, so these rosters are not final yet! We will entertain trade offers, if your captains and advisors can identify 2 people who can agree and want to switch to a different team.
Captains are Underlined, Advisor Coaches are Bold
Wednesday Warm Up: 3 Rounds: 10 low Box Jumps 10 Lunge and Twist :30 Double Under Strength/Skill: 4 Rounds (not for time): 5 Push Press 5 Tall Box Jumps *Increase height and weight each round WOD: 15 min AMRAP: 300m Row 15 Push-ups 35 Double Unders  Tuesday Warm Up: 6 min AMRAP: 150m Row 10 Barbell Good Mornings 10 Barbell Push Press Strength/Skill: 10 Min Alt EMOM: Odd: 20 sec Max Strict Pull-ups Even: 20 sec Max Strict Press (pick a weight to do at least 8 reps) WOD: 3 Rounds: 4 min clock 10 Walking Lunge, 5 per leg (135/95) 10 Front Squats 5 S2OH Max Muscle Ups or Pull-ups 2 min Rest  |
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504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
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December 2022
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