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CrossFit Algiers, WBBC NOLA – CrossFit


Metcon (AMRAP – Reps)

Tabata style, scoring total reps of all exercises

Start athletes on different stations as necessary to accomodate.

-Rowing for calories (count calories as reps)

-medicine ball cleans


-slam balls

Westbank Warrior of the Month – June 2017

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Name: Amanda George


Age: 34

Occupation: Attorney


Which class do you usually attend? Before this month, you could generally find me in the 6:15 PM class.  However, now that my youngest is sleeping through the night (knock on wood!), I am thrilled to finally be working out with the 5:15 AM crowd. Mornings are the best – I rarely have a scheduling conflict at 5:15 AM!


Favorite WOD: I love WODs with running, especially distance running.  I also like dumbbell snatches; they are just fun to do.


Favorite Lift: Overhead squat.  No matter how much weight is on the bar, I feel like a superhero!


How long have you been CrossFitting?: I started my Fundamentals course in October 2014.  I had a one year old at the time, and desperately needed something to get “myself” back.   I absolutely loved it.


What keeps you coming back?: The workouts (which change and challenge every day) and the people (coaches and fellow athletes, who are amazing and supportive).


What is your athletic background?:  “Hobby activeness.”  Random gym classes, running races, a Warrior Dash.  


How has CrossFit changed your life, lifestyle and level of fitness?: Wow, in so many ways.  I am SO. MUCH. STRONGER.  With that comes unavoidable life and lifestyle changes – like confidence, boldness, tenacity, and leadership.  I am a different and better person, physically and mentally.


Is there something you have done here that you never thought you could do?: Pull-ups! I have been trying to do ONE for years, and now I can do more than one.

What motivates/inspires you?: This is a heaping dose of cheese, but my husband, Jesse, and my two boys truly motivate me day in and day out.  I am a better wife and mom when I take care of myself, and on the flip side, I strive to be an active partner and model healthy (and fun) habits for my boys.  I want to swing on those monkey bars, too, kiddos!


Name one goal/personal achievement that you would like to achieve through CrossFit.: Well, now that the pull-up is out of the way… there are so many things I want to do and do better.  If I had to choose one thing, maybe stringing together those double-unders.


What goals have you achieved in CrossFit?: Big things like deadlifting much more than I weigh, climbing a rope, walking up a wall, and running fast, and small things like being able to walk into any gym and know how to use the equipment and make the most of my time.


Hobbies/interests outside of CrossFit: Running, hiking, and getting out in nature with my boys.


Tell me about your diet:  Needs work. 🙂


Any advice for new members?: Stay the course, trust the process, and have a blast!  

Strong and fast

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CrossFit Algiers, WBBC NOLA – CrossFit


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

50 double unders

135/95# back squats, 10 reps

Skill instruction

Spend 15:00 on “goat” work – some skill or movement that you want to avoid, but know you should attack. Improvement comes from hard work, not avoidance.


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CrossFit Algiers, WBBC NOLA – CrossFit

Rain expected. Choose rowing if weather is bad. Cycle athletes on rowers to allow for class participation.


Metcon (Time)

5 RFT of Run 400m

Rest two minutes.

Score is total time.

Metcon (Time)

5 RFT of Row 400m.

Rest 2:00.

Score is total time.