CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Time)4 rounds for time of: 15 box jumps Run 400 meters Men: 30-in. box Women: 24-in. box 12:00 capGymnastics10:00 push up emom work
Foundations Session A
CrossFit Algiers, WBBC NOLA - Foundations M/W/FMetconCFA Baseline (Time)400m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups
Active Recovery with Body Movements 15 min AMRAP
CrossFit Algiers, WBBC NOLA - CrossFitWarm-up: Time to get serious about stretching! AMRAP 15 min RX 10 step back lunges 10 pike (downward dog) windmills 10 banded good mornings 10 situps RX+ 10 jumping lunges 10 pike pushups 10 weighted good mornings 10 toes to bar Scale 10 lunges 10…
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (AMRAP - Rounds)Complete as many rounds as possible in 7 minutes of: 15-cal. row 15 push-upsGymnastics10:00 squat emom work
CrossFit Algiers, WBBC NOLA - CrossFitMetconHansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here35:00 cap
Pull it on up
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Time)15-12-9-6-3 reps for time of: Dumbbell hang clean and jerks Weighted pull-ups Use one of the dumbbells for your weighted pull-ups. Men: 50-lb. dumbbells Women: 35-lb. dumbbellsGymnastics10:00 push up emom work
CrossFit Algiers, WBBC NOLA - CrossFitMetconDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups6:00 capGymnasticsSquat EMOM work 10:00 followed by stretching 10:00
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (4 Rounds for time)4 Rounds For Time of: 1 Mile Run Score each Round for Time, Rest As Needed between Rounds. Total Time cap for all four rounds of 48:00.
CrossFit Algiers, WBBC NOLA - CrossFitMetconMetcon (Time)PARTNER CHIPPER: - 30 Pull-Ups - 50 Wall Balls - 50 Sit-Ups - 100 Kettle bell Swings One partner working at a time. Can be broken up however partners please. * FOR RX - EVERY 2MINUTES MUST COMPLETE 10 TOTAL BURPEES - Can be…
What do you bench, bro?
CrossFit Algiers, WBBC NOLA - CrossFitWeightliftingBench Press (5-5-5-5-5)Gymnastics10:00 pull up emom work