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Thursday Warm Up: 7 min AMRAP: :30 Jumo Rope 10 Inchworms with Press-up :20 Hang from Bar 5 Burpees Strength: 10 min EMOM: Evens: 3 High Box Jumps Odds :30/:30 Palloff Press Hold WOD: 15 min AMRAP: 40 Double Unders 20 Burpees to 6" Target 10 Toes to Bar  Wednesday Warm Up: 7 min AMRAP: :45 Jump Rope 10 Weighted Pass Throughs 10 Lunge with Twist 1 Rope Walk Strength: Power Snatch 2-2-2-2-2 WOD: 10 min AMRAP: 5 PS (95/65) 10 OH Lunges 1 Rope Climb  Tuesday Warm Up: 7 min AMRAP: 400m Run Then: 10 Toe Touch Squats 10 Hip Switches 10 Lunge with Twist 5 Press-ups Strength: Front Squat 1-1-1-1-1 WOD: Fran  Monday Warm Up: 7 min AMRAP: 2:00 Row 10 Banded Side Steps 10 Banded Good Mornings 10 Lift Off Lunges Strength: Single Leg Dumbbell RDL 6-8/leg x 4 Partner WOD: Partners must Row 100 cal each, in the following sets 40-30-20-10 (women adjust calories to 32-24-16-8) During the Row, Partner 2 is accumulating Med Ball Sit-ups (14/10)  Open Gym Sunday
Uptown 10am - 12 pm - Jeff will be able to help coordinate judging, plan to judge someone else also! Downtown 11 am - 1 pm with Nick Downtown 5 pm - 7 pm with Chad Saturday Warm Up: Coach's Choice Open Validation at 10:30 am at Midcity and 11:00 am Downtown today! WOD: 10 Rounds (5 each, alternating): 5 Thrusters (50/35) 10 TTB 20/15 cal Row  We will be holding Friday Night Lights at 5:00 at Mid City from February 23-March 23 (5 weeks).
Please plan on arriving early to warm up and sign up for heat times. Friday Warm Up: 800 m Run/1k Row Strength/Skill: Side Plank L, R, Arch, Hollow Rotating Tabata 4 sets of each exercise 8 min total WOD: 3 Rounds FGB Style (1:00 at each station then 1:00 rest after all four stations) HSPU Double Unders BBJO (24/20) Pistols  Thursday Warm Up: 7 min AMRAP: 400m Run Then: 10 Pass Throughs 10 Kipping Swings 10 OHS (PVC or rubber band) Strength: Single Arm Dumbbell Row 8-10/arm x 3 31X1 Tempo WOD: 3 Rounds for Time: 400m Run ` 12 Power Snatch (115/75) 6 Bar Muscle Ups  Wednesday Warm Up: 7 min AMRAP: :45 Jump Rope 10 Lunge with Twist 8 BB Strict Press 6 Russian KBS Strength: Squat Clean and Jerk 2-2-2-2 WOD: 12 min: 1 min Squat Clean (155/105) 1 min Jerk 2, 2, 3, 3
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Contact Usinfo@crossfitnola.com
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?
Sign our Waiver prior to arriving Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting every 2-3 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  
  Sites We VisitHollywood LiveStock, Next delivery date JULY 31
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