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Happy Halloween! Saturday Warm Up: 3x: 300m Run 10 Pass-thrus 5 Burpees 10 Superman WOD: Teams of 3 25 min Clock: 3000m Row Buy-in Then AMRAP: 50 Hang Power Snatch (55/75) 50 Front Squats 50 Box Jumps  Friday Warm Up: 2x: 400m Run 10 Kips 10 Air Squats 10 Broad Jumps Strength/Skill: 3 RM Shoulder to Overhead WOD: Bergeron Beep Test EMOM for as long as possible 7 Thrusters (75/55) 7 Pull-ups 7 Burpees *15 min MINIMUM work requirement. If you fail before the 15 min mark, drop reps by 1 and continue on. If you can't do the 7s in a minute, do 6s, if you can't do 6s, do all movements at 5 reps etc...  Thursday Warm Up: 3x: 200m Run 8 Pass-thrus 8 Goblet Squats 4 Inch Worms with Push-ups Strength/Skill: Front Squat 1RM WOD: 20 min AMRAP: 5 Toes to Bar 10 Push-ups 15 Wallballs 400m Run  Wednesday Warm Up: 6 min: 5 Tuck Jumps 10 sec Bar Hang 5 Squats Strength/Skill: Deadlift TnG 10 Rep Max WOD: 1.5 mile Run  Tuesday Warm Up: 6 min: 5 Broad Jumps 10 Push-ups 15 Jumping Jacks Strength/Skill: Every 90 sec x 8 sets Pause Clean DL (pause at knee for 3 seconds, hang power clean) WOD: 21-15-9 Hang Power Snatch (95/65) Ring Dips  With only two months left in the year, let's revisit our 2015 goals! Here is the link to what you posted in January so that you can continue to take steps to achieve your goals for the year. If you are on the Unlimited Membership, don't forget to take advantage of your Skill Sessions. Email crossfitnola@gmail.com with any questions. Monday Warm Up: 6 min: 10 Walking Lunges 10 Mountain Climbers 100m Run 10 Pass-thrus Strength/Skill: 50 Strict Pull-ups for Time 12 min cap WOD: 12 min EMOM: Evens: 6 Power Cleans (135/95) Odds: 6 Burpee Box Jump Overs  congratulations to all the weightlifters who competed in the Louisiana State weightlifting open. Midcity 8 AM – 12 PM Uptown to be determined in the afternoon. After Jeff's wife gets home from work. Will post on Twitter and Facebook prior to heading over  |
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June 2023
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