Tuesday
Run Club 630pm at Jefferson Playground. Come learn more efficient running by learning pose method! Bring a watch and sign up on mindbody. Did you make a goal on the 2012 goal's post? If not it is 20 penalty burpees! It is going to keep increasing... After you write down a goal, think of a step you can take to get closer to reaching it. Warm Up: Double Under Flight (5 minutes) Build to largest set: Purposely stop between each interval. ADV: 5-10-15-20-25-30 etc. BEG:1-2-3-4-5-6 etc... 15 Kettlebell swings 15 taters 8 figure eights, left and right 8 KB snatch, left and right Shoulder Mobility: Arm Circles w/2 1/2 plates lateral, side and forward raises external/internal rotations direct traffic, no rep, around the worlds scapula pullups Skill: Pull-ups 3 sets of 5-10 reps of bodyweight, weighted or banded pullups Try to build each week on previous set. WOD: For time: (20 mins) 21,18,15,12,9,6,3 Box Jumps 24"/ 20" Hand Release Push Ups 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 Categories
All
|