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Friday Warm up:2 Rounds Quick Foot Ladder 1 foot run 2 foot run lateral run in and out hop scotch icky shuffle bunny hops Then 3 x 100m row sprint, rest 30 sec Mobility Strength/Skill: Every 90 sec for 10 sets 3 Push Jerks Increase in weight as able! WOD: For time 120 Double Unders 60 Kettlebell Swings (24/16) Rest 90 seconds 80 DUs 40 KBS Rest 90 sec 40 DUs 20 KBS (For Russian swings, 32/24) 
Thursday 8:30am Olympic Lifting, uptown 6:30pm, Rowing Endurance, uptown Warm up:3x: DB Complex (light DB). 1: curl-lunge-press*5/leg 2: DB RDL*10 3: bent over row*5/side 4: jump squat*10 Then, 50 jump rope SINGLES Rest 15sec between sets Mobility Strength/Skill: Evey 90 sec for 5 sets Power Snatch + Hang Power Snatch + Overhead Squat WOD: 20AMRAP: 20 thrusters (75/55) 20 cal row 20 sit ups 
Wednesday Warm up:2 Round with a light med ball (12# or under) 10 torso circles 10 side bends 10 good mornings 10 wood choppers 10 standing Russian twists Then, 3 x 10 burpees AFAP rest 30 sec between sets Mobility Strength/Skill: Superset for 4 sets A1) 10 Good Mornings A2) 10 Banded side step each way WOD: For time 50 Wallballs (20/14) 25 Deadlifts (225/155) 50 Wallballs 5 burpees every min on the min starting at 60 seconds 
Tuesday Come to Endurance class and learn proper run technique with Coach Brandon!!! Sign up on Mindbody! Warm up:3 Rounds of Dynamic drills for 10 yards walk on balls of feet small skips Russian walks high knees Then, 4 x 50m sprints increasing speed each sprint (rest is walk back) Mobility Strength/Skill: 12 min EMOM Even - 5-10 dips Odd - 100m row sprints WOD: 8 min AMRAP 7 Deadlifts (115/75lbs) 5 Hang power cleans 3 Thrusters Rest 30 seconds 
Monday Warm up: 2 Rounds Quick Foot Ladder 1 foot run 2 foot run lateral run in and out hop scotch icky shuffle bunny hops Then 3 x 100m row sprint, rest 30 sec Mobility Strength/Skill: Front Rack Step-ups 4 sets of 5 each leg WOD: 12 min AMRAP 8 Toes to bar 4 Power cleans (135/95lb) Rest 1 min between rounds 
Friday Jeff competes all weekend at the 2014 CrossFit Games!!! Warm up:3x: DB Complex (light DB). 1: curl-lunge-press*5/leg 2: DB RDL*10 3: bent over row*5/side 4: jump squat*10 Then, 50 jump rope SINGLES Rest 15sec between sets Mobility Strength/Skill: Front Squat 1 rep - 10 reps (~60%) - 1 rep - 20 reps (~50%) - 1 rep - 30 reps (~40-45%) Each single should be heavier than the last Building up to a heavy single while adding volume with higher sets of lower percentages. WOD: "Hulk Hogan" Every 2 min for 20 min 3 Muscle-ups 5 Power cleans (185/135lb) 7 Burpees 
Thursday Both Endurance and Powerlifting tonight are cancelled as we have staff out of town at the Crossfit Games. The Endurance Row class wod will be posted uptown tonight so that people may come and do it on their own while Aaron is coaching the group WOD. Warm up: 2 Round with a light med ball (12# or under) 10 torso circles 10 side bends 10 good mornings 10 wood choppers 10 standing Russian twists Then, 3 x 10 burpees AFAP rest 30 sec between sets Mobility Strength/Skill: Every 90 sec for 10 sets, do 3 Push press (increase as able) WOD: Run 1K 30 HSPU Row 1k  Wednesday CrossFit Games starts today! Updates on games.crossfit.com and ESPN3. Look for Jeff, he is number 050! 
Manning's Restaurant will be streaming the CrossFit Games on ESPN3 the entire weekend. There is a hashtag #Manningsgames that when you hashtag a photo, it will print out in the courtyard, so if anyone takes photos while they are out in California or gets some screen shots of Jeff at the Games, Mannings will display them at the party.
There will be wods for prizes in the courtyard on Friday and Saturday and CrossFit Nola is donating a few Jeff Germond t-shirts that you could take home! CrossFit gyms from around the city will be going out, so join the fun and watch Jeff live this weekend!!! Go Jeff! If it helps, you guys can post in the comments section to plan meeting up! Tuesday Sign up for CrossFit Endurance tonight at 630pm with Coach Brandon! Learn proper run technique! Warm up: 2 Rounds Quick Foot Ladder 1 foot run 2 foot run lateral run in and out hop scotch icky shuffle bunny hops Then 3 x 100m row sprint, rest 30 sec Mobility Strength/Skill: Sumo Deadlifts 5 sets of 5 increase in weight as able Rest 2 min between sets WOD: 3 rounds for time 20 Box jumps (24/20) 10 DB snatches (challenging weight) 5 Thrusters (115/75) Rest 2 min between rounds 
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April 2023
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