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Thursday Warm Up: 10 cals @ Damper 2 10 Wallballs 10 cals @ Damper 4 10 Wallballs 10 cals @ Damper 6 10 Wallballs 10 cals @ Damper 8 Strength: Front Squats with Pause 5 x 3, :05 in bottom Build through sets WOD: For Time: 32/26 cal Row 70 Front Squats (115/80) *If you put your bar down in Front Squats, get back on the rower for 32/26 cals, then back to Front Squats  HAPPY HALLOWEEN! Wednesday Warm Up: 100m Run 10 Burpees 50 Single Jumps 10 DB Push Press, light 25 DUs 10 DB Push Press 25 DUs 10 Burpees 100m Run WOD: 👻The Ghost 👻 6 Rounds for Max Reps: 1 min Cal Row 1 min Burpees 1 min Double Unders 1 min Rest  Tuesday Warm Up: 100m Run 10 V-ups 50m Side Shuffle 10 KBS 50m Butt Kicks 10 V-ups 50m High Knees 10 KBS 50m Soldier Walk 100m Run Strength: Power Cleans 7 x 2 Work up to a heavy double WOD: Every 2 mins for 7 Rounds: 100m Sprint 9 T2B 3 Power Cleans (165/115)  CrossFit Nola will be hosting it's first powerlifting meet at the Mid City Location on Saturday, December 1st.
Meet Details: Location: 540 N. Cortez, New Orleans, LA 70119 Check-in/ Weigh-in will be from 9:00-10:30. Athlete Briefing held at 10:30 am. Lifting Will start promptly at 11 am. Eligibility Requirements:
Weight Classes [lbs.]: Men: 116, 130, 145, 163, 182, 205, 231, 264 & 264+ Women: 94, 103, 114, 125, 138, 158, 185, 185+ Divisions: Raw Open (open to any age) – Top 3 in each weight class *Awards also given for top 3 teens and top 3 masters! Entry Form: https://goo.gl/forms/reTxTPFD8qGkCkFD2 Entry Fees:
https://clients.mindbodyonline.com/classic/ws?studioid=11857&stype=-8&sTG=39&sVT=67&sView=week&sLoc=0&date=12/01/18 Any Questions?? Please post here in the comments or message Kate Sotolongo Monday Warm Up: 3 Rounds: 200m Row 6 Barbell Thrusters 10 Kip Swings 10 Ring Rows Strength: 10 min EMOM: 3 Strict Pull-ups 2 Heavy Thrusters WOD: "Fran" 21-15-9 Thrusters (95/65) Pull-ups  Saturday Warm Up: Coach's Choice WOD: For Time: with Partner: 1 mile Run 150 DUs 30 Deadlifts (205/135) 800 m Run 150 DUs 24 Deadlifts 400 m Run 150 DUs 18 Deadlifts *Partners run together then split reps however  Friday Warm Up: 2 Rounds: 10 Burpees 5 Wallballs 10 KBS 5 Broad Jumps Strength: Back Squat 4 x 4 70%, 75%, 80%, 85% WOD: 4 Rounds for Max Reps: 1 min Wallballs (20/14) 1 min Box Jumps (24/20) 1 min Kettlebell Swings (53/35) 1 min Rest  Thursday Warm Up: 2 Rounds: 100 m Run 2 Wall Walks with Pause 100 m Run 3 Strict Press 3 Push Press 3 Split Jerk Strength: 4 Rounds: Banded Shoulder Prep, 15-20 Reps 25 Feet-anchored Sit-ups WOD: For Weights Lifted: Strict Press 5-5-5-5-5 Push Press 3-3-3-3-3 Split Jerk 1-1-1-1-1  Wednesday Warm Up: 7 min AMRAP: 20 DUs 15 ARE Squats 10 V-Ups Strength: TNG Squat Clean 3 Reps @ 65% 3 Reps @ 70% 3 Reps @ 75% 2 Reps @ 80% 2 Reps @ 85% WOD: 15 min AMRAP: 18 T2B 35 DUs Rd 1. 13 Squat Cleans (96/65) Rd 2. 11 Squats Cleans (135/95) Rd 3. 9 Squat Cleans (165/115) Rd 4. 7 Squat Cleans (195/145) Rd 5. 5 Squat Cleans (225/175)  |
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