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)

​

161127

Open Gym

Uptown 1030 am - 12:30 pm

Midcity 8:45am-10:15am

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