Crossfit New Orleans

WARM UP  8 rnds 50 mtr sprints 10 shrug pass thrus 10 squats 10 rope walks WOD   10 rnds 4 HSPU 6 Pull Ups 12 Box Jumps CORE 25 Wall Ball Situps 25 Back Ext

WARM UP  2 RNDS 500 mtr row 10 tusa balls 5 dead hang pullups 10 back ext 5 parallette burpees WOD ANNIE 50-40-30-20-10 double unders ab mat situps or wall ball situps or 21-15-9 squat bw ring dips

WARM UP 20 prisnet squat 10 judo push ups 20 sprinter situps WOD 1200 mtr row 63 kbells 36 thursters 800 mtr run 42 kbells 24 thrusters 400 mtr run 21 kbells 12 thrusters CORE 50 mtn climbers 10 bird dogs 10 sec hold

WARM UP     15-10-5 Push Ups Squats  Situps WOD 400 mtr row / run 42 Wall Balls 21 Pull Ups 400 mtr row / run 30 Wall Balls 15 Pull Ups 400 mtr row/run 18 Wall Balls 9 Pull Ups CORE 20 Back Ext 20 OHS

WOD     6 ROUNDS 7 DUMB BELL CLEAN AND PRESS 21 SITUPS 12 BOX JUMPS 1ST RND MEDICINE BALL RUN 250 METERS 2ND RND FARMERS WALK 50 METERS 3RD RND MEDICINE BALL RUN 4TH RND FARMERS WALK 5TH RND MEDICINE BALL RUN 6TH RND FARMERS WALK

WARM UP 500 mtr row 3 rope works 10 squats 15 situps 20 run lundge 30 jump jacks WOD 20-18-16-14-12-10-8-6-4-2 Kbells After each set 5 pull ups 10 push ups 15 squats CORE 20 4 sec planks 20 slamballs 20 ohs

WARM UP 500 mtr row 20 pvc pushpress 20 pvc deadlifts 20 hang clean pvc 20 pvc shoulder press 10 ohs WOD 30-25-20-15-10 burpees Box jumps Toe to bar CORE 50 stick situps

WARM UP 500 mtr row 10 judo pushups 5 parralett pass thrus 10 squats WOD 3 rope climbs then 3rnds 6 dbell snatches 20 mtr water walk 12 kbells swings 24 kbell deadlifts 20 mtr waiter walk CORE 21-15-9 KTE Back Ext

Warm up 21-15-9 Jump jacks Run lundge Squats Then 3 rnds WOD 30 backsquats BW Then 15 push press 200 mtr run 15 pull ups 25 push press 400 mtr run 25 pull ups 35 push press 600 mtr row 35 pull ups CORE 25 slamballs 25 KTE

WARM UP 2rnds 10 squats 15 Jump jacks 20 run lundge 5 shrug pass thru WOD. 21-15-9 KBS BURPEES SITUPS

WARM UP 2rnds 20 jumping Jacks 15 Squats 10 Pushups 5 Back Ext WOD 10,9,8,7,6,5,4,3,2,1 Dbell thrusters ring dips or dips 50 mtr plate walk CORE 50 Supermans 50 V Ups

WARM UP  2RDS 10 OHS 20 SITUPS 30 JUMPING JACKS 40 RUNLUNGE WOD 60 PUSHUPS 50 KTE 40 BOX JUMPS 30 DBELL SNATCH 20 HANG CLEAN 10 OHS 800 MTR RUN OR ROW CORE 20 20 SEC L SITS 20 SLAMBALLS

Helen 3 Rounds for time: 400 m run 21 kettlebell swings 1.5/1 12 pullups”

WARM UP 2 Rnds 15 Squats 10 Push Ups 5 Pull Ups 20 Sit Ups WOD 10,9,8,7,6,5,4,3,2,1 Ring Push Ups Paralette Jumps Push Press 95/65 50 mtr Plate Run CORE 10 Half Turkish Get Up Left 10 Half Turkish Get Up Right 10 Over Head Squats

3 rounds 500 m row 30 box jumps 24″ 25 back ex. 20 deadlifts 205″

WARM UP    6 RNDS THROW M BALL 20/12 RUN 50 MTRS CLIMB ROPE   THEN 5 SETS BEAR COMPLEX/ PWER CLEAN/ FRONT SQUAT / PUSHPRESS/ BACK SQUAT/ PUSHPRESS WOD   SIX SHOOTER 6 RNDS 6 SQUAT CLEANS 6 KBELLS 6 THRUSTERS 6 PULLUPS 6 BURPEES CORE 20 PLANKS 20 SIDEPLANKS L 20 SIDEPLANKS R

WARM UP 50 JUMP JACKS 20 KBELLS A 20 DBL KBELLS 20 KBELLS A WOD      2 MAN TEAMS ONE WORKS ONE RUNS 3 RNDS 50 METER RUN / SLAM BALL 50 METER RUN / RING PUSH UPS 50 METER RUN / WALL BALL 50 METER RUN / KTE 50 METER RUN / BURPEES

Jackie 1000 m row 50 thrusters 45 pounds and 30 pullups

WARM UP 20 Jumping Jacks         20 Run Lundge         20 Squats 8 Rnds 50 Meter Sprints 30 sec rest each set   WOD 10 one leg burpees L 20 Box Jumps 30 Ball Slams 40 Kbells 50 Situps 40 H2H Kbells 30 WallBall 20 Box Jumps 10 One Leg Burpees R   CORE 20 Bar Bell [...]

WARM UP 15-10-5 Run Lundge / PVC Pass Thrus / Kbell Dead lifts / 50 Mtr Run WOD      ANGIE 100 Pushups 100 Pull Ups 100 Situps 100 Squats CORE 10 Hip Raise 10 Sec Hold 10 Knee Raise 10 Sec Hold 10 Planks 10 Sec Hold