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Squats = Love

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Announcements

The OPEN begins Feb. 23! GET REGISTERED and select “Westbank Warriors” as your team! http://games.crossfit.com

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Reps)

10-round Tabata squat

Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom).

After tabata rounds,

perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.

Post number of squats completed to score, and time for each of the handstand attempts to comments.

Nicole

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Choose a challenging scaled option for pull ups. It should be something you can complete at least 10-15 reps in the first few rounds, although these numbers will likely go down as the workout progresses.

Fight Gone Bad!

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Announcements

Westbank Boot Camp Bring A Friend is Sat Feb 11, 8am – Tempt them with the mimosas, but get them RSVP’d NOW – select free trial for boot camp class at http://crossfitalgiers.wodify.com

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Abnormally strong

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Announcements

Westbank Boot Camp Bring A Friend is Sat Feb 11, 8am – Tempt them with the mimosas, but get them RSVP’d NOW – select free trial for boot camp class at http://crossfitalgiers.wodify.com

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

2 Rounds For Time of:

50 L-pull ups

50 abmat situps

Dip to the Westbank

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Announcements

Westbank Boot Camp Bring A Friend is Sat Feb 11, 8am – Tempt them with the mimosas, but get them RSVP’d NOW – select free trial for boot camp class at http://crossfitalgiers.wodify.com

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

21-15-9 of

275#/195# Deadlifts

Strict Ring Dips

Quality Assurance

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Announcements

Westbank Boot Camp Bring A Friend is Sat Feb 11, 8am – Tempt them with the mimosas, but get them RSVP’d NOW – select free trial for boot camp class at http://crossfitalgiers.wodify.com

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (No Measure)

Complete three rounds SLOWLY for QUALITY of:

21 Overhead Squats – suggested weights, 95/65, but SCALE as needed.

21 GHD Situps – Scale or modify reps if new to the GHD

21 Good mornings, suggested weight, 95/65#

Flashback SATURDAY

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
In celebration of the upcoming OPEN, we are doing a throwback to the first year of the open, with workout 11.2.

We will take turns judging each other – scaling is allowed (and encouraged) but your judge will hold you to the standard of the scale you select, so choose wisely (knee pushups, box pushups, lighter weights, etc.)

https://games.crossfit.com/workouts/2011