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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

Get a leg up

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Reps)

8 intervals of Tabata push-ups

Run 2 miles

Bottom-to-bottom Tabata squats, 8 intervals

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups.. For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.

Post total number of push-ups, time to complete the run and total number of squats completed to comments.

Score total number of push ups and squats

Dumb L

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

21-15-9 reps of:

Dumbbell Thrusters

L-pull ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.

Post time, dumbbell load and type of pull-ups performed to comments.

Endurance Day

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

10k Row (Time)

Max Effort 10k Row
First to arrive get dibs on rowers. May scale to 5K if appropriate.

10k Run (Time)

Max Effort 10k Run
Use your own route or use this:

Exit front bldg to Meyer.

Right on Meyer to Holiday.

Holiday to DeGaulle.

Turn around at Holiday and go back to Macarthur.

Right on Macarthur to Kabel.

Left on Kabel to Meyer (if you want to do 5K – you can go back to the gym at this point)

Turn around at Meyer, and go back up Huntlee to Macarthur.

Left on Macarthur to Huntlee.

Take Huntlee to Meyer, and then turn around and go back up Huntlee to Macarthur.

Left on Macarthur to Eton.

Left on Eton to Meyer.

Left on Meyer to return to gym. (6.2 miles)

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Westbank Throwdown – Deja Vu, CrossFit Open

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

It’s a repeat of the last workout of last year’s CrossFit Open – but this time, you can do it with a partner, Westbank Warriors!

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees

Rx is 65# for women/95# for men,

HOWEVER, use the appropriate weight and implement (i.e., dumbbells or other) for your team! Scale reps as needed, too (i.e., you could start at 15 or 12 if needed).

Teams of two, one partner working at a time. Burpees are over the bar. Thruster standards of full squat and full lockout apply.

RX-Plus? Do it as an individual.