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Thursday Warm Up: 400m Run Then 3 Rounds: 5 Push-ups 5 Broad Jumps 10 Walking Groiners Strength/Skill: 5 Rounds (not for time) 8 Closed Grip Bench Press 5 Tall box Jumps WOD: 11 min AMRAP: 8 FR Walking Lunges (115/105) 10 Lateral Burpees Over Bar  Wednesday Warm Up: 3 Rounds: 100m Run 10 Kipping Swings :30 Goblet Squat Hold WOD: 18 min AMRAP: 400m Run 30 Wall Balls 7 Muscle Ups /15 CTB Pull-ups 6 min Abs: 2 min Tabata Hollow Hold 2 min Tabata Hollow Rock 2 min Tabata Hollow Hold  Tuesday Warm Up: 6 min: 10 cal Row 10 Barbell Push Press 10 Barbell Good Mornings Strength/Skill: Push Press 5x3 *Building each set WOD: 3 Rounds: 3 min Clock 500/400m Row Max Power Snatch (75/55) 90 sec Rest  On Monday, May 29th all classes will be canceled, but we will be doing a special Memorial Day WOD at Mid-City at 9:00 am with a BB-Q to follow. Everyone is invited to join in, so sign up on MindBody!!! What is Memorial Day Murph?
blog.beyondthewhiteboard.com/2016/05/26/memorial-day-murph-who-what-why/ Monday Open Gym Mid City 8:00-9:00 Please join us for a special Memorial Day WOD at Mid City at 9:00. We will be running heats at 9:00 and 9:30 (first come, first served). We will BBQ after, please feel free to bring a side to share! Sign up on MindBody. What is Memorial Day Murph? blog.beyondthewhiteboard.com/2016/05/26/memorial-day-murph-who-what-why/ WOD: "Murph" For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run  Saturday Warm Up: Coach's Choice WOD: 400m Run Buy-in (together) 50-40-30-20-10 (split however) Wall Balls Box Jump Overs (24/20) 3x Double Unders 400m Run Buy-out  Friday Warm Up: 800m Run Strength/Skill: 5 x 200m Sprint 1 min Rest WOD: 4 Rounds: 300m/250m Row 10 Deadlift (155/105) 6 Hang Cleans 4 Front Squats 2 Shoulder to Overhead  Thursday Strongman has been permanently changed to 5:00. Sign up on MindBody.
Thursday Warm Up: 3 Rounds: :30 sec Jump Rope 10 Lunge and Twists 5 Push-ups Strength/Skill: 12 min Alt EMOM: Min 1: 10 TTB Min 2: 30 sec Side Plank Min 3: 30 sec Side Plank WOD: 10 min AMRAP: 100 ft Farmer Carry (50/30) 12 Burpees  |
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
Pre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Archives
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