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Happy New Year! 11:00 am class uptown with open gym to follow unti WOD 5 rounds 20 box jumps 24 "/20" 16 deadlifts 185/125l Thursday Warm Up: 6 min AMRAP: :45 DU practice 10 Scap Push-ups :30 Bar Hang Strength/Skill: 3-5 min Kipping Drills, then 8 min AMRAP: Adv: 5 UB C2B Pull-ups Int: 5 UB Kipping Pull-ups Beg 2 UB Kipping Pull-ups All sets must be UB to count Those without kipping pull-ups complete: 4 x10 Double KB Bent Over Row w/ :90 Rest WOD: 20 min AMRAP: 20 Burpees + Run 200m + 20 SH to OH (95/65) + 20 Sit-ups  Wednesday Warm Up: 6 min AMRAP: Run 200m 10 Lunging Pass Thrus 10 Goblet Squats Strength/Skill: Alternating Every :90: 1) 4x10 BB Good Morning 2) 4x10 (5/leg) BB Reverse Lunges WOD: Every 6 min x3: 3 min AMRAP: 25/20 cal Row (25 men 20 women) + 20 KBS (24/16) + 10 BBJO 24/20  Tuesday Warm Up: 6 min AMRAP: Row 250m :30 HS Hold :30 Bar Hang Strength/Skill: 10 min Alt EMOM: 1) 7 Push Press (not TNG) 2) :20 Dip Support Hold (Adv Rings, Beg Box) WOD: 3 rounds: 10 Push Jerk (135/85) + 15 Pull-ups + Run 400m  Monday Warm Up; 6 min AMRAP: 1 length Butt Kicks 1 length High Knees 1 length Lunging Samson Stretch 10 Cat/Cows Strength/Skill: In 12 min, build to a 1RM Squat Clean (ADV) or Power Clean + Front Squat (BEG) WOD: 12 min AMRAP: 12 Walking Lunge Steps (35/20 DBs at sides) 24 WBs 48 DU  Saturday Warm Up: Coaches' Choice WOD: In 20 min (up to 5 rounds per person): Alternating Rounds: 10 SH to OH (135/85) + 15 KBS (24/16) + 20/15 cal Row (20 men 15 women)  Merry Christmas! Yes we are open! Come to a 10 am class at Midcity or 11 am class Uptown! WOD: 12 Days of Christmas CrossFit NOLA 1 Christmas Snatch 135/95 2 Muscle Ups 3 Toes through rings/Toes 2 bar 4 Ring Dips 5 Golden Front Squats 135/95 6 Holiday Cleans 135/95 7 Kwanzaa Burpees 8 Hanukkah Pull Ups 9 Hand Release Push Ups 10 Second L-Sit 11 Push Jerks 135/95 12 Thrusters 135/95  Thursday We received half of our zip hoodie pre orders, if you need them before Christmas, swing by uptown today! Warm Up: 6 min AMRAP: :45 DU Practice 10 Scap Push-ups :30 Bar Hang Strength/Skill: Alt EMOM 16 min: 1) 1 Snatch DL + 1 Hip Power Snatch + 1 Above the Knee Power Snatch + 1 Power Snatch 2) :30 DU Practice WOD: Every 4 min x3: 2 min AMRAP: 10 Power Snatch 115/75 + 30 DU  Wednesday Warm Up: 6 min AMRAP: 1 length Butt Kicks 1 length High Knees 1 length Lunging Samson Stretch 10 Cat/Cows Strength/Skill: Alternating Every :90: 1) 4x10/leg Russian Step-ups (Box at kneecap height, DB in hand) 2) 4x25 Banded Good Morning (use band light enough to do 25 UB) WOD: Every 4 min x4: 2 min AMRAP: 15 Ring Push-ups + 10 DL (185/125) + AMRAP No Push-up Burpees  |
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