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Friday Warm Up: 3 Min Row -Then- 3 min AMRAP: 5 low Box Jumps 5 Air Squats 5 Muscle Snatch (PVC or Barbell) Strength: Accumulate 10 Pull-up Negatives (Rx+ in L-sit) WOD: 50 Snatches (75/55) 50 Box Jumps 800m Run 50 Wall Balls *18 min Cap  Thursday Warm Up: 6 min AMRAP: :30 Double Unders 5 Yoga Push-ups 5 Burpees 5 Inch Worms 10 Air Squats Strength: DB Bench Press 4 Sets of 10 (5 each arm) *Do 5 reps on 1 arm while other arm remains locked out WOD: 10 min AMRAP: 10 Lateral Burpees over Bar 10 Front Squats (165/115)  Wednesday Warm Up: 6 min AMRAP: 400m Run -Then- 10 leg Swings (front to back) 10 Leg Swings (side to side) 5 Scap Pull-ups 5 Kipping Swings Strength: 5 Sets: Clean Pull Power Clean Jerk WOD: 3 Rounds: 400m Run 21 Cleans (95/65) 12 CtB Pull-ups  Tuesday Wam Up: 3 Rounds: 100m Run 10 Lunge and Twist :20 Dead Hang 10 light DB Push Press Strength: 10 min EMOM: Odd: 1-2 Rope Climbs Even: :30 Hollow Body Rock WOD: 2 Rounds: 50' Front Rack DB Lunge (50/35) 15 TTB 2 Rounds: 50' DB Lunge 10 DB S20H  Monday WOD: Memorial Day Murph 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Murph will be held at the Mid City Location and heats will run at 8:30, 9:30 and 10:30am. The gym will open at 8:00 for warm up. Plan on staying after the workout to refuel with donuts and beer! Don't forget to sign up on MindBody.  Saturday Warm Up: 3 Rounds: 21 Thrusters (95/65) 21 Burpees over Barbell 21 Bar Muscle Ups(CTB/Pull-ups) 21 Power Snatch (95/65) WOD: "500/450" 250 Wallballs 250/200 cal Row *Both partners can work at the same time  Today is your last day to bring a friend for free! Friday Warm Up: 7 min: :45 Double Unders/Warm Up Jump Rope 10 Banded Good Mornings 10 Kipping Swings Strength: Heavy Barbell Bench WOD: 12 min AMRAP: 80 Double Unders 60 KB DL (24/16) 40 TTB 200' Suitcase Carry (100'/hand)  Don't forget to bring a friend to class on any Friday in May for a chance to win a pair of Reebok Nano 8s. Make sure your friend fills out the online waiver.
The next Fundamentals Class will begin on Thursday, May 31st and run for 4 weeks on Tuesday and Thursday at 6:30 am at the Uptown location. The cost is $99. We can't wait to see you and your friends on Friday! Thursday Warm Up: 7 min: 3:00 Increasing Pace Row Then 10 Pass Throughs 10 Shoulder Extension Pulls 6 Inch Worms WOD: 30 Muscle Ups for Time Sub 50 Burpee Jumping Pull-ups for Time or 10-12 min AMRAP of Muscle Ups with a cap at 30, 1k Row Cash Out  |
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?
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December 2022
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