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Tuesday Warm Up: 7 min: Row 200m 10 Banded Good Mornings 10 BB Press 10 Pass Throughs Strength: A. BB Deadlift 3-3-3 B. BB Push Press 3-3-3 WOD: 5 min AMRAP: 7 KB Deadlifts (32/24) 3 Push Press (115/75) 
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Monday Check out the newest uptown member spotlight, Ali Enami. Warm Up: 7 min: Run 100m 6 iInchworms 8 kipping Swings 10 leg Swings per leg Strength: 10 min EMOM: Evens: :30 Plank Odds: 6 Lateral Hurdle Jumps WOD: Running 18.1 8 20 min AMRAP: 8 TTB 10 DB Hang Clean and Jerk (single arm, 5 each) 200m Run (50/35)  Join Brad for his last active recovery class, uptown at 9 am! Donuts and bloody marys may be involved! Open Gym Uptown 10-12 Saturday Warm Up: Coach's Choice WOD: 4 Rounds for Time: Alternating movements (4 each) 21/18 cal Row 15 HSPU 3 Rope Climbs  Don't Forget 7:30 pm Tchoup Yard is Brad and Ashley's going away party! Tchoup Yard 405 Third St. New Orleans, Louisiana Join us for a drink and some good times! See you there! Friday Warm Up: 7 min AMRAP: Run 100m 10 Pass Throughs 10 Toe Touch Squats 1 length Ankle Cradle 1/2 Length Duck Walk Strength: Squat Snatch 2-2-2-2 WOD: 10 Rounds for Time: 1 Power Snatch 3 OHS (155/105)  Thursday Warm Up: 7 min AMRAP: :90 Row 10 Assisted Cossack Squats 10 Shoulder Extension Pulls Strength: Front Squat 3-3-3 (touch something moderate, fast) WOD: Row 2k/1600m 100 Wallballs 20 Ring Muscle Ups  Wednesday Warm Up: 7 min AMRAP: :30 Jump Rope 5 Barbell Strict Press with Hold :20 10 Pass Throughs 1 Wall Climb Strength: Alternating Dumbbell Strict Press 8-10/arm x 3 (neutral grip) WOD: 4 Rounds for Time : 30 Med Ball Sit-ups (14/10) 30 KBS (20/12) 50' HS Walk  Tuesday Warm Up: 7 min AMRAP: 2:00 Row 10 Scap Pull-ups 10 light Dumbbell Curl and Press 5 Kipping Swings Strength: Bent Over Barbell Row (bottom of Good Morning) 6-8 Reps x 4 Sets WOD: 15-12-9-6-3 Dumbbell Hang Clean and Jerk (50/35) CTB Pull-up  Monday Warm Up: 7 min AMRAP: 100m Run 10 Banded Good Mornings :20 Hang 5 Press-ups WOD: 3 Rounds for Time: 800m Run 25 TTB 25 Deadlifts (225/155)  |
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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  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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