Crossfit New Orleans

WARM UP 3 Rounds 15 Jumping Jacks 10 Squats 5 Push Ups   WORK OUT Reps Ladder 10-9-8-7-6-5-4-3-2-1 Wall Ball Push Press Sumo Deadlift Box Jump   CORE 50 V Ups 50 KTE

WARM UP 2 Rounds 15 Jumping Jacks 15 Run Lundges 15 Situps   WORK OUT LADDER REPS 10,9,8,7,6,5,4,3,2,1 Squats 5 Pushups Walking Lundge 5 Pushups Box Jumps 5 Pushups   CORE 21 -15-9 4 Sec Plank Russian Twist

WARM UP 2 Rnds 15 Jumping Jacks 15 Situps 15 Run Lundge   WORK OUT REPS 21-15-9 Deadlift Push Press KBells 500 Meter row after each set of reps   CORE REPS 21-15-9 Planks Russian Twist

WARM UP 100 Jumping Jacks 100 Run Lundge   WORK OUT Tri-Fran 21-15-9 Thrusters then Pull Ups reps of 65lbs then up to 95lbs then down to 65lbs (21-15-9 of each level)

WARM UP 3 rnds 15 Push Ups 15 Squats 20 Jumping Jacks   WORK OUT 10 Rnds 5 Deadlifts 10 Push press 15 K Bells   CORE 50 Situps 50 Supermans

WARM UP 3 Rounds 30 Jumping Jacks 30 Run Lundge 10 Overhead Squats   WORK OUT 21-18-15-12-9 Wallball Pushups Box Jumps Pullups 250 Meter Row   CORE 21-15-9 KTE Vups Russian Twist

WARM UP 21-15-9 Jumping Jacks Pull Ups   WORK OUT 150 Pushups Every time you stop 50 Meter Run.   CORE 50 V Ups

WARM UP 20 Jumping Jacks 20 Squats 20 Push Ups   WORK OUT NASTY FIFTY 50 of Each Box Jumps 50 Meter Run Jumping Jacks 50 Meter Run Walking Lundge 50 Meter Run KTE 50 Meter Run Push Press 50 Meter Run KBell 50 Meter Run Back Ext 50 Meter Run   CORE 50 Vups [...]

WARM UP 40 Run Lundge 40 Jumping Jacks 20 Kbell Swings   WORK OUT 21.18.15.12.9.6.3 Deadlifts Knee to Elbow Pushups   CORE 50 Flutter Kicks 50 Vups

WARM UP 50 Jumping Jacks 50 Run Lundge   WORK OUT 2 Man Teams Wall Ball Box Jumps Push Press 400 Meter Run   CORE 100 Situps

WARM UP 4 Rounds 10 Jumping Jacks 10 Run Lundge 50 Meter Run   WORK OUT 6,5,4,3,2,1,1,2,3,4,5,6 Thrusters Pushups Situps

WARM UP 21-15-9 Overhead Squats Pullups Situps   WORK OUT 10,9,8,7,6,5,4,3,2,1 50 Meter Run Every Round Box Jumps Wall Ball Burpees   CORE 100 V Ups 100 Russian Twist