Weekend Run Fun
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Distance)3 rounds: 5 minutes of running 5 minutes of rest Post total distance ran.
What you kneed
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Time)3 rounds for time of: 10 strict knees-to-elbows 135/95-lb. power snatches, 10 reps 10 strict knees-to-elbows 10 burpees 13:00 cap
CrossFit Algiers, WBBC NOLA - CrossFitWeightliftingFront Squat (5-5-5-5-5)Warm up to a heavy 5 set, and use that same weight across all 5 sets.
Pushed to run
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Time)5 Rounds for time: Run 200m or Row 250m 25 push ups 13:00 time capFinisher2:00 Sit Up TestComplete as many situps in 2:00 as possible.
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Time)10 rounds for time of: 95/65-lb. sumo deadlift high pulls, 7 reps 95/65-lb. front squats, 7 reps 95/65-lb. push jerks, 7 reps 15:00 time cap
CrossFit Algiers, WBBC NOLA - CrossFitWeightliftingShoulder Press (3-3-3-3-3)Work up to a heavy 3 set, increasing weights. Use warm up sets. Score heaviest set of 3.FinisherComplete As Many Burpees as possible in 3:00. Work in two heats with partners counting and judging burpees.
CrossFit Algiers, WBBC NOLA - CrossFitMetconJordan (Time)100 Kettlebell Swings (24/16 kg) 100 Sit-Ups 100 Air Squats 100 Push-Ups British Hero WOD: Dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10. Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson…
Foundations MWF Session F
CrossFit Algiers, WBBC NOLA - Foundations M/W/FWarm-up400m Row PVC pipe good mornings, pass throughs, whirly birds 10 x 2GymnasticsIntroduction into inverted movementsMetconCFA Baseline (Time)400m Row 40 Air Squats 30 Situps 20 Pushups 10 PullupsMetconMetcon
Cindy goes for a row
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Calories)Complete rounds for 15 minutes of: 5 pull-ups 10 push-ups 15 squats 20 pulls on the rower Score is total calories rowed. Post total number of calories, and number of rounds.Finisher800m Run (Time)Max Effort 800m Run400m Run (Time)Max Effort 400m Run
The power and the glory
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 repsFinisherAccumulate 5:00 in a perfect form hollow rock hold.