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Wednesday Warm Up: 3 Rounds: 200m Row 10 Air Squats + :20 Hold in bottom of last squat Strength/Skill: Alternating Goblet Crossover Step Up: 6-8/leg x 4 Rest 2:00 WOD: 3:00 Running Clock Row 500/400m Max Wallballs w/ remaining time Rest 3:00 x 5  Tuesday Warm Up: 400m Run Then 2 rounds: 10 No Push-up Burpees 10 Banded Good Mornings Strength/Skill: Handstand Push-up: 4-5 on the 2 minutes x 6 Extra mobility time for people who did Murph WOD; “Grace” 30 Clean and Jerks for time (135/95)  Monday Midcity Gym Heats at 10:00, 10:30, and 11:00 Warm Up: Coaches' Choice WOD: Memorial Day Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  Saturday Warm Up: Coaches' Choice Strength: 3 RM Shoulder to OH WOD: Teams of 2, shared work: 3 Rounds: 20 OHS (95/75) 4 Rope Climbs (sub 5 pull-ups or 10 ring rows for 1 rope climb)  Friday Warm Up: 1k Row + Bergener Warm Up Strength: Power Snatch Build to a tough single in 12 minutes WOD: 8 minute AMRAP: 10 Deadlifts (155/105) 50 Double Unders (sub 20 lateral hops over the bar)  Thursday Warm Up: 3 Rounds: 10 Scap Push-ups 10 Pass Throughs :20 Superman Hold :20 Hollow Hold Strength/Skill: DB Bench Rress 8-10 x 3, Rest 2:00 Between sets do 10 Banded Pull Aparts WOD: 40-30-20-10 Abmat Sit-up HR Push-up  Wednesday Warm Up: 500m Row Then 2 Rounds: 10 Wallballs 10 Box Jumps (24/20) WOD: 5 Rounds: 400m Run 10 Front Squats (135/95) Rest 2:00 between rounds *30 minute cap  Tuesday Warm Up: 6 minute AMRAP: 5 Jerk Balances 10 Tuck Jumps 200m Row Strength/Skill: Split Jerk: 3, 3, 3, 2, 2 Rest 2:00 WOD: 21-15-9 Shoulder to Overhead (95/65) Calorie Row, Bar Facing Burpees  Monday Warm Up: 2 Rounds: 2 length Bear Crawl 2 length Side Shuffle 2 length Walking Groiner 2 length Marching Soldier Strength/Skill: Paused Pront Squat 3 reps on the 2 minute x 6 WOD: 15 minute AMRAP: 10 Toes to Bar 15 Box Jumps (24/20”) 20 Wallballs  Open Gym Uptown: 1030 am to 12:30 PM Midcity: 8:45 AM to 11 AM For those of you who were at the gym yesterday, noticed we had a lot of trouble with the parking enforcement. The city of New Orleans is basically ticketing and towing everyone, and challenging you to fight it. Be very careful about where you park tomorrow, we will not be able to use the lot on Sunday. They ticketed and towed people that we believe were parked legally. It is basically a free-for-all, at the citizens expense. If you do head out, we recommend not pulling too far off the street, leave the majority of your car in the road. It's a judgment call by the ticketing authorities as to whether not you get a ticket, but the citations have been for blocking the sidewalk, so don't let much of your car off the road. |
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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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