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Friends Week Workout 6

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CrossFit Algiers, WBBC NOLA – CrossFit

Keep the prize in sight!
We are stronger together!


Medball throwing drills

10 chest passes

10 side passes

10 overhead passes

HMD #2 x 2

Intro to Sumo Deadlift High Pull

Metcon (AMRAP – Reps)

Partner workout

3 Rounds of 5 stations

1 minute on for each station, rest 1 minute after completing 5 stations

Tire flip

Jumping Jacks (together)

Push ups (alternating)

Partner wallballs

5m Sandbag run

Friends Week Workout 5

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CrossFit Algiers, WBBC NOLA – CrossFit

“I don’t stop when I’m tired; I stop when I’m finished.”
Understand YOUR pace and maintain it.


Relay Shuttle Run

4 Rounds

5 Meters

10 Meters

15 Meters

20 Meters

HMD 2 x 2


Metcon (AMRAP – Reps)

4 Sets of 4 minutes on, 1 minute off

Sets 1 & 3

4 Burpees

8 Twist Sit-Ups

12 Lunges

Sets 2 & 4

40 Jump Ropes

8 Supermans

20m Shuttle Run


20 Circle Push Ups

“I Say When I Stop, Not When My Body or Mind Wants to Give UP.”

Friends Week Workout 4

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CrossFit Algiers, WBBC NOLA – CrossFit

This may be the hardest thing you’ve done!
We wage WAR on the Mental Battlefield.
And it’s ALL MENTAL.


Warm-up (No Measure)

Ladder 1-5

Kettlebell swings

Jumping pullups

Shuttle run

HMD 1 X 2

HMD 2 x 2


Metcon (Time)

Bootstrap Helen

3 Rounds For Time

400m Run

21 Russian Kettlebell Swings

12 Jumping Pullups


Max Plank Hold Left Side/Right Side

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Friends Week WO 3

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CrossFit Algiers, WBBC NOLA – CrossFit


Fast March

HMD 1 x 2

10 wallballs

Intro to wallballs

Emphasis – Wallball technique


Metcon (Time)

5 Rounds For Time

200M run

5 Jumping Pull-Ups

10 Wall Ball

50 Jump Rope Passes


20 Partner Leg Throws

Rx plus: weighted pull ups, double unders

Friends Week Workout 2

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CrossFit Algiers, WBBC NOLA – CrossFit

Climbing a Mountain = Embracing the small goals and being proud of those steps, they get you to the bigger goals. !Don’t wait until you’ve reached your big goal to be proud of yourself! Be proud of every step you take toward reaching that goal.


Partnered 400m fast march

2 Rounds

15 Squats

10 Push-Ups

On Coach’s Count

Intro to Kettlebells

Intro to Burpees


Metcon (AMRAP – Reps)

Tabata Smash Up

Sit ups

Russian Kettlebell Swing

Jump rope


Finisher: 30 partner leg throws


Friends’ Week Workout 1

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CrossFit Algiers, WBBC NOLA – CrossFit

Be proud of all you are accomplishing, and keep each other motivated!


400m partner walk/run w/ icebreaker

Relay Exercises:


Bear Crawls

Crab Walks

HMD #1 x 2

Intro to Deadlifts


Metcon (AMRAP – Reps)

Partner workout

3 Rounds of 1 minute on, :30 off

Lateral Hurdle Jump

Mountain Climbers

KB Deadlift

High five situps

Finisher: Circle Situps

Rx Plus: use ‘big’ hurdles, heavy kbs and/or wear vest

Batman and Robin

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon (AMRAP – Reps)

Each team is to complete as many reps as possible in 25:00 minutes of:






Double Unders



Both partners will be working at the same time. As Partner 1 runs, Partner 2 performs burpees. As Partner 2 Runs, Partner 1 performs burpees, etc.

If last set is completed before 25 min cap, cycle through until time is up.

Score: Total number of Reps completed per team.

Scaling: Singles

Dumbbell Thrusters