CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Coffland (Time)
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
CFA ShredU Fran2 (Time)
21-15-9
Thrusters
Ring Rows
65/35
Time Cap (10 Min)
CFA ShredU Fran3 (Time)
21-15-9
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
Partner WoD
60-50-40 reps for time of:
Wall-ball shots, 20/14-lb. ball
Partner wall ball sit-ups
15:00 time cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
Partner WoD, Teams of Two w/ 30:00 cap
60 reps divided between partners of each exercise, one partner working at a time except for run:
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Viola (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
Metcon (AMRAP - Reps)
1 deadlift
5 pullups or rows
5 goblet squats
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Skill instruction
CFA Nutrition Review and Discussion
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon
Metcon (Time)
5 RFT of:
50/35# db thrusters, 15 reps
50 double unders
3 rope climb ascents
21:00 cap
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups