130116

1/15/2013

Wednesday

Warm up:
Junkyard dog x 5 each person, each way;
sub 750m row at 18rpm

Mobility

Strength/Skill:
Power Clean @ 80% of 1RM
EMOM for 10 min
1 from knee
1 from ground

WOD:
800m run
9 chest-to-bar pull-ups
9 hang squat clean thrusters (135/95lbs)
400m run
7 CTB pull-ups
7 HSC thrusters
200m run
5 CTB pull-ups
5 HSC thrusters

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Contact Us

CrossFit NOLA
8422 Burthe St
New Orleans, LA 70118

CrossFit NOLA 504
540 N. Cortez St
New Orleans, LA 70119

[email protected]
504-861-0610 (call or text)

Next Fundamentals Classes

Interested in joining the gym?

New to CrossFit?

Next fundamentals course will start on Tuesday August 20th at 6:30 am at 540 N Cortez or at 7:30 pm at 8422 Burthe St (both sessions run T, Th).

Sign up here!
More info here

Space is limited! (if you wait until the last day, you might not get in)

Head Coaches

Liz Carrier
[email protected]

Jeff Germond
[email protected]

CrossFit NOLA 504

We are a CrossFit Affiliate in Mid-City! Stop by and check us out!

130116

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