Announcements:
Crossfit NOLA will be offering Active Recovery/Mobility classes on Sunday, starting this weekend.
11:30am, with Liz, at the Uptown gym. Sign up on MindBody.
Are you running the Mardi Gras marathon or half marathon? There are a number of CF NOLA athletes doing so. If you are interested in hanging out with each other post race, post to the comments.
Friday
Warm Up:
2 lengths Bear Crawl
2 lengths Crab walk
5 Burpee Broad Jumps
10 Jump Squats
10 Pullups
10 Pushups
GOAT: 10 minutes
Choose a skill you can do 2-5 reps on the minte for 10 minutes. This week is a shorter set, so try to go up at least one rep from previous weeks. Ex: Kipping Toes to Bar, unbroken: Knees to elbows, rope climb, unbroken muscle ups, pullups, pushups, HSPU
WOD: "Kelly" (35 minute limit)
5 rounds
Run 400
30 Box Jumps 24"/20"
30 Wall Balls 20lb/14lb
Intermediate: 4 rounds, 20 reps per round
Beginner: 3 rounds, 15 reps per round
Crossfit NOLA will be offering Active Recovery/Mobility classes on Sunday, starting this weekend.
11:30am, with Liz, at the Uptown gym. Sign up on MindBody.
Are you running the Mardi Gras marathon or half marathon? There are a number of CF NOLA athletes doing so. If you are interested in hanging out with each other post race, post to the comments.
Friday
Warm Up:
2 lengths Bear Crawl
2 lengths Crab walk
5 Burpee Broad Jumps
10 Jump Squats
10 Pullups
10 Pushups
GOAT: 10 minutes
Choose a skill you can do 2-5 reps on the minte for 10 minutes. This week is a shorter set, so try to go up at least one rep from previous weeks. Ex: Kipping Toes to Bar, unbroken: Knees to elbows, rope climb, unbroken muscle ups, pullups, pushups, HSPU
WOD: "Kelly" (35 minute limit)
5 rounds
Run 400
30 Box Jumps 24"/20"
30 Wall Balls 20lb/14lb
Intermediate: 4 rounds, 20 reps per round
Beginner: 3 rounds, 15 reps per round
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