|
Holiday Party: We are going out this weekend, Saturday December 10th, Company Burger starting at 8:30 ish! Clear your schedules!
Paleo Challenge Update: Final Scores are being tabulated, if you are still in the running it is necessary to redo your paleo benchmark WOD of: 1000 m row 50 kettlebell swings 100 abmat sit ups Do this instead of today's workout. Should have the final results within a couple days Monday Class Warm Up: Double under Flights: 3 minutes (no singles. You may do 1 single between double unders if necessary) 5, 10, 15, 20, 25 etc..(go as many sets in increments of 5) Only increments of 5 count. You must get 5 to go on to the next set of 10 and so on. Your score is the set completed in three minutes. Ring Dip Test: 3 minutes See how many sets of 5 you can complete in 3 minutes. Use bands as necessary. If you start a set too soon and only get 4 reps, you are done. Only sets of 5 count. If you start out with no band, you can add the band within the sets to complete more sets. WOD: 23 minutes (3 minutes of work, 2 minutes rest at 80% effort) 3 min: AMRAP 5 KB, light 5 Burpees REST 2 mins 3 min: Double unders (scale singles) REST 2 mins 3 mins: 5 Box jumps 24"/20" 5 Toes to Bar REST 2 min 3 mins Double unders (scale singles) REST 2 min 3 min Run 100m 5 burpees
Kelsey
12/4/2011 07:53:30 am
Mondays are my rest day. I'll do the WOD on Tuesday. Anyone want to do it with me Tuesday around 12:30? *cough cough Liz?!*
Brandon
12/4/2011 11:28:50 am
With all the cool stuff going on at the gym, now is a good time to start thinking about the open.
Stephen C
12/5/2011 02:04:52 am
Clarification question on the Paleo benchmark WOD:
Phil C
12/5/2011 03:41:13 am
Clarification #2:
JG
12/5/2011 05:30:45 am
The benchmark WOD may give you some extra points, and may serve as a tiebreaker. Improvement in the WOD will only provide additional points, not take any away. Think of it as extra credit.
Stephen C
12/5/2011 10:20:49 pm
I added my benchmark WOD from yesterday to my food log, but wanted to make sure that it was recorded properly. I clocked in at nine minutes, 36 seconds, which is an improvement from ten minutes, 38 seconds back on 10/17/11.
Kelsey
12/6/2011 04:40:59 am
I redid the WOD today. My original time was 9:14 and today I did it in 9:16, but I messed up :/ 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 Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting 5 out of every 6 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is 
  Sites We VisitHollywood LiveStock, Next delivery date JULY 31
Pre-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
July 2019
Categories
All
|
||||
RSS Feed