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Friday Warm Up: Run 400m 10 Banded Good Mornings 10 Sit-ups Take time warming up deadlift WOD: 35 min AMRAP: 800m Run 10 Deadlift #315 (up to 80% of 1 RM) 800m Run 50 Sit-ups  Thursday Warm Up: 9 min: 200m Row 5 Straddle Inchworms 10 Step Downs Strenth/Skill: 12 min EMOM: Evens- 3‐4 Pistols Odds- :30 Inversion Work WOD: 3 Rounds for Time: 30 Wallballs 30/20 cal Row 50' Burpee Broad Jump  Wednesday 10 Rounds Then,  Tuesday Warm Up: 9 min: 5 Inchowrm with Press-up 10 KBS (light) 5 Side Lunges :20 HS Hold Strength/Skill: Heavy KBS + Broad Jump (7+3) x 5 WOD: 42-30-18 Box Jump Over (30"/24") 21-15-9 HSPU  Monday Warm Up: 9 min: 100m Run 10 Scap Pull-ups 10 Shoulder Extension Pulls 10 Goblet Squats Strength/Skill: Barbell Bench Press 4‐6 x 5 Rest 2:00 WOD: 12 min Ascending Ladder: 1 Bar Muscle Up 2 Med Ball Squat Cleans (20/14) 2 Bar Muscle Ups 4 Med Ball Squat Cleans 3 Bar Muscle Ups 6 Med Ball Squat Cleans...  Saturday Warm Up: Coach's Choice WOD: Teams of 2 2 Rounds for Time: 100 Double Unders 50 cal Row 25 Hang Squat snatch #95  Friday Warm Up: Row 750m Then 2x: 10 Banded Good Mornings :30 HS Hold Strength/Skill: Double Overhand Deadlift 4‐6 x 4 30X1 WOD: 15-12-9 Deadlift (#255/#185) Strict HSPU  Thursday Warm Up: 3 Rounds: 10 Therapy Squats 10 Shoulder Extension Pulls 10 Pass Throughs 10 Cat/Cows Strength/Skill: Snatch Grip Push Jerk + Over Head Squat (1 +4) x 5 WOD: Tabata Air Squat (20/14) Med Ball + Weighted Dip 3-3-3-3-3  Wednesday Warm Up: 2x: 1 length (50'): Jog 1/2 speed Back Pedal High Knees Butt Kicks Walking Groiner Duck Walk 2 Rope Walks at the end of each round Strength/Skill: Every 2 min x4: 3 Rope Climbs WOD: 8 Rounds: 400m Run Rest :90  |
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
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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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