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Wednesday
400m run/ 500m row 10 pullups 10 pushups 10 air squats 10 situps 10 supermans Burgener Warm UP 5 sets 3 front squats + 3 jerks WOD: Air Force WOD 95lb/65lb 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 OHS 20 Front Squats Complete total reps for each exercise. On every minute, you must do 4 burpees, then continue where you left off until all excercises are completed. 20 minute time limit. Check out the video from our Fight Gone Bad event! Courtesy of Red Stick CrossFit! Tuesday Warm Up: 800m Run 10 pass thrus Samson Stretch 10 slow, rigid pushups THEN: 2 rounds 10 squat cleans 45lb bar 10 sit ups Burgener Warm Up WOD: Snatch, 1 rep Clean and Jerk, 1 rep As many rounds and reps as possible in ten minutes of: 55kg (120lb/90lb)squat clean, 6 reps 12 pull-ups 24 double unders (To convert kg to pounds, multiply x 2.2) Add together the best snatch in kg, the best clean and jerk in kg, and the total reps performed in the triplet for your final score. Post score to comments. We need to jump higher on our burpees!!          Hey Ya'll!! I got plugged on the cover of the CrossFit Endurance site today!!! Just sorry they didn't plug the name Crossfit NOLA...Trying to represent us well here though! Thursday Just a helpful reminder: Always have an extra pair of shoes in your car with you..We may begin to throw in skills that are done best in flat shoes, like converse, or you may prefer to bring lifting shoes. Also, some people do not like to run in converse, so have running shoes handy. Also, I like to bring my own personal jump rope to class and practice double unders before or after class..These are not requirements, just ideas to help you get the most out of your workouts. Always be prepared, and expect the unexpected! Warm Up: 30 double unders 10 pass thrus 10 overhead squats 10 push ups THEN: 3 Rounds of 5 dead hang pullups, 5 ringdips (do any way you can, unbroken), 10 sec ring L-sit or Ball Up (advance who have no problem with 5 dead hang, do weighted, but unbroken) WOD: 5.5.5 Shoulder Press Then 6 rounds for time of: Run 400 meters 25 Burpees Graham Holmberg 21:10, Kristan Clever 22:18, Rebecca Voigt 25:38, Elyse Umeda 27:00, Josh Everett 29:06 |
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