Attention: Please wear long socks and probably longer shorts or pants. We will be doing rope climb today and also on Friday. Be aware that you might rip up your shin or inner thigh on the rope, although today there are only 3 ascents.
Wednesday Jog 400m Stretch/ Mobility Ginger's Birthday Warmup: Start as a class 27 KB swing 5 muscle ups or 5 muscle up drills 18 Power Cleans 95/65 84 Double Unders (or 3 singles= 1 double under) 27 Pullups Rest 5-10 mins/ stretch/mobility WOD: For Time 25 Walking Lunge Steps 20 Pullups 50 Box Jumps, 20" 20 Double unders 25 Ring Dips 20 KTE's 30 KB Swings 2 pood/1.5 pood 30 sit ups 20 Hang Squat Cleans, 35/25lb dbs 25 Back Extensions 30 Wallballs 20/14lb 3 rope climb ascents Russell Berger 9:57, Ken Gall 11:03, Kristan Clever 11:54 (1.5 pood, 25lb db, 16lb wb) Mike Giardina 12:24, Leah Polaski 13:41 (1.5pood, 25lb db, 14lb wb) Meet for Dinner with Ginger around 7-7:30 pm around the corner at Squeal BBQ!
Eric
5/17/2011 11:17:15 am
HAPPY BIRTHDAY GINGER!!
benjamin dominach
5/17/2011 12:21:09 pm
happy birthday ginger!!!!i hope you have a great day!!!!!
Elana
5/17/2011 09:18:37 pm
Happy Birthday, Ginger!
Aja
5/17/2011 11:51:11 pm
Happy Birthday Gingaaa.
Paul B
5/18/2011 12:12:13 am
Happy Bday Ginger! Hope its a great one!
Ginger
5/18/2011 02:22:46 am
Thanks everyone!!! Sorry for the hardcore warm-up:)
JG
5/18/2011 06:49:49 am
Happy Birthday Ginger, I will probably come stinky... sorry
mp
5/18/2011 09:56:49 am
happy birthday ginger! see you at squeal! yippeeee! Comments are closed.
|
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Join CrossFit NOLA!Interested in joining the gym?
New to CrossFit? All of our new members start with their own private coach! More info here Check out the latest Podcast Episode:![]()
Sites We VisitPre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Archives
April 2023
Categories
All
|