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Friday Warm Up: :30 Russian KBS (24/16), :30 Rest x 4 WOD: 35 minute AMRAP: 400m Run 20 Bar Facing Burpees 10 Power Cleans (135/95)  Thursday Warm Up: 5 Rounds: 200m Row 7 Barbell Thrusters 7 Kipping Swings Strength/Skill: Thruster Build to a moderately tough single WOD: "Fran" 21-15-9 Thruster Pull-up  Wednesday Warm Up: 6 minutes: 5 Hang Power Snatch 5 behind the neck Snatch Grip Push Press 10 Box Jumps 100m Run Strength/Skill: Power Snatch 3 TNG Reps every 2 minutes x 6 WOD: 12 minute AMRAP: 6 Deadlifts (255/165) 8 HSPU 10 Box Jumps (30/24")  Tuesday Warm Up: 3 Rounds: 10 Ring Rows 15 Air Squat :20 Hollow Body Hold Strength/Skill: Muscle Up Max in 1:00 x 5 Rest 2:00 OR 3,3,3,3,3 Negative Pull-up on the 3 minutes WOD: 3 Rounds for Time: 40 Wallballs 20 Toes to Bar  Monday Warm Up: 3:00 Row Then a thorough barbell warm up Strength/Skill: Power Clean and Jerk Clusters 1.1.1 x 5 Rest :10/2:00 WOD: 42-30-18 cal Row 21-15-9 Power Snatch (75/55)  Come in for a WOD and burn some calories before all the eating begins!!
Coach Jeff is hosting a group wod uptown at 10:30 am!!! Bring yourself and be ready to sweat!! Sign up on MINDBODY Saturday Warm Up: Coach's Choice WOD: 10 Rounds for Time (5/person) 10 Power Clean and Jerks (95/65) 200m Run  Friday Warm Up: 500m Row 400m Run Strength/Skill: A1. Back Squat, 6-8 x 3, Rest 1:00 A2. Single Arm DB row, 8-10/arm x 3, Rest 2:00 WOD: 10 minute AMRAP: 25 Wallballs 10 CTB Pull-ups  |
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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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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