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Diply

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Announcements

NO OPEN GYM SATURDAY JULY 8 – Your coaches are attending a mobility course to help us all move better! 10 a.m. CF class is still on.

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (5 Rounds for reps)

5 rounds for max reps of:

1.5x bodyweight deadlifts

Ring Dips

Post number of reps completed for each round

Hang tight

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Announcements

Bring A Friend Party and Workout July 15! Get a friend signed up NOW! FRIENDS MUST RSVP at link.Share the link & FB event – prizes, food, fun! http://crossfitalgiers.wodify.com
NO OPEN GYM SATURDAY JULY 8 – Your coaches are attending a mobility course to help us all move better! 10 a.m. CF class is still on.

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

21-15-9 of:

Hang squat cleans, 115#/85#

Chest to Bar pull ups
Complete in two heats, with partners judging and counting (AND CHEERING) each other.

Push it real good

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Announcements

Bring A Friend Party and Workout July 15! Get a friend signed up NOW! FRIENDS MUST RSVP at link.Share the link & FB event – prizes, food, fun! http://crossfitalgiers.wodify.com

CrossFit Algiers, WBBC NOLA – CrossFit

Weightlifting

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Push Jerk (5-5-5-5-5)

Murph

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Dirty 30 Partner WoD

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CrossFit Algiers – CrossFit

Warm-up

Metcon

Metcon (Time)

Dirty 30 Partner WoD

30 pushups

30 Partner situps

30 Russian Kettlebell Swings

30 Hang Power Cleans 65/95

30 Push Presses 65/95

30 Partner Wallballs

30 Burpees

Run 400m together with wallball, handing off to partner as needed

Metcon (Time)

Dirty 30 Partner WoD

30 pushups

30 Partner situps

30 Russian Kettlebell Swings

30 Hang Power Cleans 65/95

30 Push Presses 65/95

30 Partner Wallballs

30 Burpees

Run 400m together with wallball, handing off to partner as needed

Metcon (Time)

Dirty 30 Partner WoD

30 pushups

30 Partner situps

30 Russian Kettlebell Swings

30 Hang Power Cleans 65/95

30 Push Presses 65/95

30 Partner Wallballs

30 Burpees

Run 400m together with wallball, handing off to partner as needed

Skillz

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Announcements

2 Spots Available for July #AestheticAF session. Contact Jodi NOW to apply – these folks are getting serious VISIBLE results – fast.

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

21-15-9

Parallette handstand push ups

bar muscle ups