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HAPPY NEW YEAR! Schedule: Midcity Open Gym 10:30-12:30 and 1:00-4:00 WOD 11:00 and 4:00 Olympic Lifting 4:00 Uptown WOD 12:00 Any additional Open Gym times will be posted on the CrossFit NOLA Member's Page. Please sign up on MindBody! Warm Up: Coach's Choice WOD: Happy New Year WOD  Saturday Warm Up: Coach's Choice Partner WOD: 3-6-9-12-15-18-21-18-15-12-9-6-3 Front Squat (115/75) Box Jump Over *Split however  Friday Warm Up: 6 min: 1 min Row 10 Walking Groiners :20 Dead Hang while rotating hips Strength/Skill: Perform a Max Effort set of Wallballs GO BIG and PUSH YOURSELF (Max Effort does not mean slightly uncomfortable) WOD: 15 min Clock: 15 Air Squats 10 Push Ups 3 Muscle Ups/9 Pull-ups 5/4 cal Row *Row increases by 5 cals for males each round *Row increases by 4 cals for females each round Optional Post WOD Auxiliary: 6x10 (3 per arm) 1 Arm Ring Rows  Thursday Warm Up: 4 Rounds: 10 Jump squats 10 Light DB Snatch 5 Burpees Strength/Skill: 4 Rounds: 10 Single Arm Overhead DB Step-ups (2 rounds/arm) 30 Hollow Hold Flutter Kicks (hold light DB if able) 90 sec - 2 min Rest WOD: 17.1 10-20-30-40-50 DB Snatch (50/30) 15 Burpee Box Overs after each round (24/20) *16 min Cap  Wednesday Warm Up: 5 min Row WOD: 6 Rounds: 3 min Clock 400m Run Max cal Row 2 min Rest Optional Post WOD Auxiliary: 4x 10 Double KB Curl and Press  Tuesday Warm Up: 6 min; 100m Run 10 Kipping Swings 10 Jump Squats Strength/Skill: 10 min to Build to Heavy 3 Rep Front Squat (from floor) WOD: 5 Rounds: 12 Pull-ups 7 Deadlifts (225/165) 5 Power Cleans 35 Double Unders  Come join us Christmas morning for a special Holiday WOD! Don't forget to sign up on MindBody.
Uptown 8:00am Midcity 9:00am Merry Christmas! Class Schedule: Uptown 8:00am Midcity 9:00am Uptown WOD: Santa's Surprise Midcity WOD: "12 Days of Christmas" 1 Cluster (155/105) 2 20 Double Unders 3 HSPU 4 Bar Facing Burpees 5 Chest to Bar 6 KBS (24/16) 7 Abmat Sit-ups 8 Toes to Bar 9 Box Jump Over (20") 10 Wallballs (20/14) 11 Front Squats (155/105) 12 Shoulder to OH (155/105) Perform the movements like the song: 1, 2-1, 3-2-1,...  |
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April 2023
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