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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  |
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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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