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Thursday Warm Up: 6 min AMRAP: :30 sec Double Unders 5 Inch Worms 10 Leg Swings each leg Strength/Skill: 10 min ALT EMOM: Odd: 5-10 Strict HSPU Even: Max L-sit or :30 sec Hollow Hold WOD: 3 Rounds: 5 min Clock 30 KB Swings (53/35) 20 TTB 10 KB Snatch Max Muscle Ups (sub Pull-ups or Push-ups) Rest 2 minutes between rounds *Score is total reps of final movement  Wedneday Warm Up: 3 Rounds: 100m Run 10 Air Squats with 20 sec hold after last rep 5 Burpees Strength/Skill: Back Squat 6x2 (Heavy Doubles) Rest :90-2 min WOD: 11 min AMRAP: Min 0-3: Max Wall Ball Min 3-5: Max Cal Row Min5-8: Max Wall Balls Min 8-11: Max Cal Row  Tuesday Warm Up: 3 Rounds: 2 lengths each: High Knees Butt Kicks High Kicks Strength/Skill: 4x400m Run 90 second Rest WOD: 3 Rounds: 10 Power Snatch (135/95) 15 Pull-ups 50 Double Unders  Monday Warm Up: 6 min AMRAP: 100m Row 10 Scap Pull-ups 10 Hollow Swings (Rings if doing Muscle Ups) Strength/Skill: 10 min ALT EMOM: Even: 1-5 Muscle Ups (depending on ability, scale with Strict Pull-ups) Odd: 5 Deadlifts (Heavy) WOD: 12 min AMRAP: 200m Run 12 Burpee Box Jumps (24/20)  All classes will be canceled Thanksgiving Day at all locations EXCEPT for a 930am group class uptown!
Please check mindbody for the weekend schedule as well. Friday we will have limited morning classes. 530 630, Uptown 730am, 830 oly, Mid City 930 am Downtown. Please sign up on Mindbody and email us a crossfitnola@gmail.com with any questions!! thanks :) Saturday Warm Up: Coach's Choice WOD: Teams of 2, one partner works while other partner rests: 100 Cal Row (switch every 25 cal) 80 KB Swings (53/35) 60 Burpee Box Jumps 400m Run 100 Wall Balls Resting Partner must hold Wall Ball 5 Burpee penalty if wall ball drops Run with the wall ball *30 min Cap  Friday
Warm Up: 3 Rounds: 150m Row 10 Hollow Swings 10 PVC Thrusters Strength/Skill: 3 Rounds: 10 Heavy Walking Lunges (5 per leg) 5 Pull-up negatives :90-2 min Rest WOD: 400m Run 25 Snatches (75/55) 400m Run 25 Thrusters (75/55) 400m run 25 Snatches *18 min Cap, weight should be light and fast Happy Thanksgiving! Thanksgiving Day WOD will be held at 9:30 at the Uptown location. Please sign up on MindBody. Thursday WOD: Coach Brad's Choice A note from Coach Brad... I've had a lot of questions about tomorrow's Thanksgiving workout at 9:30 Uptown. While I won't give any specifics...I will tell you a few things: 1) I get to program the workout. 2) It will be fun...fun being a relative term depending on who you ask. 3) You will earn every delicious bite of turkey, stuffing, casserole and pie that you eat after.  Wednesday Warm Up: 3 Rounds: 2 Lengths Each: High Knees Butt Kicks High Kicks Strength/Skill: 4 Sets 25 cal Row Sprint 2 min Rest WOD: 3 Rounds 10 Deadlifts (135/95) 10 Power Cleans 10 Shoulder to Overhead  |
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