Crossfit New Orleans

WOD 10-9-8-7-6-5-4-3-2-1 ladder Box jumps ring pushups hammer strikes kbells

WARM UP        800 meter row     20 PVC Thrusters    20 Overhead Squats   WORK OUT 10 Rounds or AMRAP in 20 Minutes 6 Pullups     12 Push Ups     18 Squats   CORE 25 Hollowrocks 4 Sec Hold

100 Dumbell/Kettlebell squat clean to thrusters 100 meter sprint everytime you drop the weight.

warm up —- 21-15-9 walking lundge/jumping jacks/pass thrus/ then 5 rnds 50 meter sprints…… work out 250 meter kbell rack walk/ 63 kbells 63 burpees 63 pullups 63 situps 63 slamballs 63 kbell press alt arms 250 meter run / core 100 Mtn Climbers / 25 KTE

9 of Spades 21-15-9 Box Jumps Sumo High Pull Kettlebells

21 15 9 burpees ring dips 400 m row

10 Chest to Overhead 20 Box Jumps 30 Push Ups 40 Squats 50 Burpee Box Jumps

150 Box Jumps for time.

WARM UP                                     WORK OUT                                CORE 400 meter row then                     Hammers Bells and Balls          25 Vups 2 rounds                                      7 rounds                                  25 Rus Twist 10 pass thrus                              10 wallballs 20/12                   25 KTE 10 push ups                                10 slamballs                            25 Ovrhead Squats 10 back ext                                 10 hammer strikes 50 mtr farmers walks 55/20

WARM UP 1000 Meter Row 3rds 15 squats 10 push ups 5 situps WORK OUT TEAM HELEN 3 rds 400 meter run 42 k bells 24 pull ups  then 21-15-9 Burpees Box Jumps CORE 20 Situps

WORK OUT 10 Burpees 20 Wall Ball 20/14 30 K Bells 53/35 400 Meter Run 500 Meter Row 400 Meter Run 30 K Bells 53/35 20 Wall Balls 20/14 10 Burpees

WORK OUT 10 Rounds 5 Hang Snatches 7 Box Jumps 9 V Ups

WORK OUT 400 Meter Run 21 Kbells 53/35 21 Thrusters 96/65 21 Pull Ups 400 Meter Run 15 K Bells 15 Thrusters 15 Pull Ups 400 Meter Run 9 K Bells 9 Thrusters 9 Pull Ups

WARM UP                           WORK OUT                              CORE 2 Rnds                                       4 Rnds                                 4 Min Tabata 20 Walking lundges                   30 Deadlifts135/95                  8 Rnds 15 Jumping Jacks                       15 Push Jerks                        Hanging Knee Raise 10 Air Squats                             50 Sit ups 5 Push Ups 10 GHD Sit Ups

WARM UP                                                   WORK OUT For Time 400 Meter Run                                                         25 Wall Ball 3 Rounds                                                                 10 Push Ups 10 Sit Ups                                                                10 Pull Ups 10 Back Ext                                                              20 Wall Ball 10 Hang Power Clean 45lbs                                      8 Push Ups 10 Hand to Hand                                                      8 Pull Ups 10 Squats                                                                15 Wall Ball                                                                                 6 Push ups                                                                                 6 Pull [...]

WARM UP                                             WORK OUT 1000 Meter Row                                               70 Burpees 20 Jumping Jacks                                             60 Situps 20 Pass Thrus                                                  50 KBell Swings 53/35lbs 10 Squats                                                        40 Pull Ups 10 Slam Balls                                                   30 Elevated Pushups   CORE 100 Russian Twist 60 Reverse Crunch