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

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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

Open Gym

uptown: 10:30 AM to 12 PM

Midcity: 9 AM to 11 AM

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

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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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