CrossFit Algiers, WBBC NOLA - CrossFitMetcon10k Run (Time)Max Effort 10k Run
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Time)50 muscle ups for time. 15:00 Time CapUse muscle up progressions or 1 to 1 pull up plus dip or ring push up, or a combination. For example, 30 pull ups and 30 dips, alternating, and 30 muscle up progressions, or vice versa. https://www.youtube.com/watch?v=FKcnpJSAsbo…
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetconPartner Workout (Time)For Time: 100 cal Row 50 Deadlifts 25 Synchronized Burpee over the bar Weights used will be: M/M 315#, F/F 250#, M/F 275#
There’s no thrust without “us”
CrossFit Algiers, WBBC NOLA - CrossFitWeightliftingThruster (5-5-5-5-5)Work to a 5RM thruster.
CrossFit Algiers, WBBC NOLA - CrossFitMetconJoshie (Time)3 Rounds for time of: 21 Dumbbell Snatch Right Arm, 40# 21 L-Sit Pull-ups 21 Dumbbell Snatch Left Arm, 40# 21 L-Sit Pull-ups *Squat, Not Power Snatches*In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan…
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Time)10 80-yard shuttle sprints Rest as needed between efforts. For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back. Rest as needed between efforts. Score slowest time.
Up front push
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (AMRAP - Reps)Ring push up ladder. Rest 5:00 Bodyweight front squat ladder.For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute…
CrossFit Algiers, WBBC NOLA - CrossFitWeightliftingHang Power Clean (1-1-1-1-1-1-1)Work up to a 1RM hang power clean.Finisher800m Run (Time)Max Effort 800m Run
ShredU Challenge Benchmark 3 – The Burpees
CrossFit Algiers, WBBC NOLA - CrossFitMetcon7 Minutes of Burpees (AMRAP - Reps)AMRAP 7:00 of burpees. Must touch chest and thighs to floor each rep, and jump - LEAVING the ground - each rep.
ShredU Challenge Benchmark 2 – the deadlift
CrossFit Algiers, WBBC NOLA - CrossFitWeightliftingDeadlift (7-5-3-3-3-1-1-1)25:00 from start to finish. Work up to a heavy set of 1 within 25:00. Have a coach watch and judge your heaviest set if participating in ShredU. No dropping - must lower the weight with hands on the bar to count. No ramping…