Bring a Friend Week
Bring  friends with you to group classes December 4-9th! 
Waiver

CrossFit NOLA Holiday Party
Saturday, December 9th
5:00-8:00 pm 
Happy Raptor Distilling
1512 Carondelet St.

Saturday

Warm Up:
Tabata Jump Rope
+ 10 Inchworms
10 Slamball Deadlifts
10 Slamball Presses

Strength/Skill:
Slamball and Jump Rope Skill Work

WOD:
20 Rounds for Time (alternating with a partner):
10 Burpees to 6" Target
15 Clamballs (30/20)
30 Double Unders

Cool Down:
Foam Roll Lower Leg 3-4 min

Friday

Warm Up:
4:00 Row Skills
10 Med Ball Squat Bow to Extension
10 90/90 Hip Switches
10 Thoracic Rotations

Strength/Skill:
Practice Rounds x2
10-12 cal Row
10-12 Wall Ball Shots
Rest as needed 

WOD:
120 cal Row
120 Wall Balls (20/14)
Partition as desired
20 min Cap

Cool Down:
Figure 4 Hip Rollout 2:00/side

Thursday

War, Up:
400m Run
+ 10 Scap Pullups
Ido Portal Scap Poutine

Strength/Skill:
Pull-up Set Up and Instruction

WOD:
35 min at Zone 2 Pace:
200m Jog
10 Lunge to Lizard with Sky Reach
10 Yoga Push-ups with Crossbody Reach
100 Single Unders
200m Med Ball Carry (30/20)
10 Toe Touch Med Ball Squats
10 Steps Lunging Samson Stretch with Lateral Flexion
100 Single Unders 
*6 Strict Pull-ups Every 6 min

Cool Down:
2 x 10 Side Lying Windmills + 10 Tall Kneeling Lateral Flexion/side

Wednesday

Warm Up:
2-3 min of Burpee Warm Up
+ 10 Pass Throughs
10 Yoga Push-ups
10 Wrist Rocks

Strength/Skill:
Extra Push Jerk Warm Up

WOD:
Push Jerk 3-3-3-3-3-3-3

Cool Down:
3 Way Wrist :45/position:
1. Extension with fingers toward body
2. Flexion with fingers towards each other
3. Extension with fingers away from the body

Tuesday

Warm Up:
400m Run
+ 10 Samson Lunge with Flexion
10 Toe Touch Squats
10 Sit-

Strengt/Skill:
Tempo Goblet Squats 31X1 6 Reps x 3 Sets

WOD:
4 Rounds for Time:
400m Run
20 Goblet Lunges (24/16)
36 Abmat Sit-ups
20 min Cap

Cool Down:
Couch Stretch 1:30-2:00/side

Monday

Locomotion Warm Up:
1. Jog
2. Walking Groiner
3. High Hip Bear Crawl
4. Hurdle Walk Over
5. RDL to Kick
6. Squat Jumps

Strength/Skill:
Alternating Dumbbell Snatch 4-6 Reps x 5 Sets

WOD:
15 min AMRAP:
3 Wall Walks
12 Alternating Dumbbell Snatches
15 Box Jump Overs (24"/20")

Cool Down:
Loaded Prayer Stretch 2:00

Saturday

Warm Up:
2-3 min Burpees
+ 10 Toe Touch Squats
10 Yoga Push-ups
10 Scap Pull-ups

Strength/Skill:
Thruster from the Ground 2-2-2-2-2

WAOD:
6-9-12-9-6
Thruster (135/95)
Strict Pull-up
Bar Facing Burpee
16 min Cap

Cool Down:
3 Way Wrist :45/position:
1. Extension with fingers toward body
2. Flexion with fingers towards each other
3. Extension with fingers away from body

Friday

Warm Up:
400m Run
+ 10 Steps Walking Groiner
10 Press-ups
10 Steps Heel to Walking Stretch

Strength/Skill:
Seated Box Jump 3-3-2-2-2-2

WOD:
4 Rounds:
15 Box Jumps (36"/30")
400m Run
17 min Cap

Cool Down;
2 x 10 Cat/Cows
10 90/90 Hip Switches

Thursday

Warm Up:
3:00 Row Drills
10 Wall Squats
10 Wrist Rocks
10 Yoga Push-up

WOD:
35 min Zone 2:
3:00 Row
:30 Dead Hang
300m Jog
10 Segmented Cat/Cows
50 Singles
50' Duck Walk 
4 Wall Walks every 5:00

Cool Down:
Foam Roll Lower Leg 3-4:00