CrossFit NOLA 504 will be closed from Dec 24 until Jan 2.  If you are itching to get in, check here

Friday

Warm Up:
Run 800m
10 pullups
10 wall squats
10 pushups
10 GHD situps
10 Back Extensions


GOAT: 15 minutes
Choose a skill you can do 1 to 3 reps on the minute every minute for 15 minutes.

WOD: Bench Press
2-2-2-2-2-2-2-2-2-2
Rest approximately 1 minute between each set.

Thursday

Warm Up
Run 400 or Row 500m

Burgener:
Warm up to first set of strength:
2 sets:
ADV: 3 Position Squat Snatch
BEG: 3 Position Power Snatch + 3 Overhead Squat

Strength: Squat Snatch
3-3-3-3-3

WOD: (10 min)
3 rounds
12 Power Snatch 95/65lb
12 KB 1.5/1 pood
12 Wall Ball 20/14lb

Wednesday

Warm Up
2 rounds
250m Row
10 burpee broad jumps
10 kips or butterfly practice
20 double unders
1 10 to 20 sec L-sit

Strength: Pullups
3x5-10. Use body weight, added weight or bands.

WOD: for time (20min cap)
3 rounds
Run 400m
20 toes to bar
20 box jumps

Tuesday

Run Club w/Coach Brandon: Meet at 630 at Jefferson Playground. Bring a watch and sign up on MindBody! If raining, class will meet at Crossfit NOLA 504.

Warm Up:
400m Run
20 Lunging Pass thrus
THEN: (10 min)
10 wall squats
10 banded side steps, each way
10 GHR
10 KB swings
3 wall climbs

Hip/Shoulder Mobility (5 mins)

Strength: Thruster
5-5-5
If  last week was successful, add 5 to 10 lbs. If this is your first time, warm up with a weight you can complete the set with a dynamic range of motion. When the set becomes slow, do two more sets at that same weight.

WOD:
"Jeremy"
21-15-9
Overhead squat 95/65lb
Burpees

Monday

Warm Up

3 minutes double under flights

5/10/15/20/ etc
1/2/3/4/5 etc
Sets must be unbroken and you may not move on to the next set until the previous is completed.

Then: 10 min
15 kettlebell swings
5 false grip ring pulls or pullups
5 ring dips
15 walking lunges

WOD: allow 40 minutes

5 rounds at max effort
Max reps HSPU (scale pushups)
Run 400
20 Anchored situps AFAP
rest 3  minutes

Post HSPU's and record round times.
For HSPU's, the reps end when you come off the wall. For pushups, reps end when you can no longer do chest to deck (full range of motion) Rest  must be at the top. If you rest at the bottom, the set is over.

Friday

Warm up
5 min double under flights
5.10.15.20.etc..
1.2.3.4.5 etc..
(these must be completed in unbroken sets)

15 kb swings
10 Turkish getups, alternating

Goat (20 mins)
On the min for 20 mins choose a skill you can do 1 to 3 reps.

Wod: for time
100 burpee pull-ups

_Thursday

Warm up
400m run

Burgener:

Warm up to wod weight
3 position snatch pull
3 position squat snatch

Then
Group #1:
On the min for ten mins do 1 squat snatch at 70 to 80 percent of 1 rep max

Group #2:
AMRAP 10 min
10  db squat snatch  35/25lb, right arm
10 ghd situps/30 ab mat sit-ups
10 db squat snatch 35/25lb, left arm
10 toes to bar

After 5 min rest, Groups #1 and #2 switch

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Is someone you know looking to join CrossFit NOLA 504.  Give the gift of CrossFit with a CrossFit NOLA gift card.  Gift cards are available in the online store in any amount.  New fundamentals start on January 3rd at 6:30 am!Wednesday

Warm Up:
800m Run
5 mins
Double Under Flights
5.10.15.20 etc
1.2.3.3.4.5 etc

Mobility

Strength: Pullups
3 sets
5-10, use body weight, weight and bands as necessary

WOD:
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155/105 pounds, 21 reps

Josh Everett 8 rounds + 60 meters. 
Post rounds and fractions of rounds completed

Tuesday

Run Club, 630PM Jefferson Playground Track. Please bring a watch and sign up on Mind Body!
If it's raining, meet at Crossfit NOLA 504  
Address is 540 N. Cortez in Mid-City

Warm UP
400m Run
Then: 2 rounds
15 Box Jumps
10 KTE
Strength: Thruster
5-5-5
If you were able to complete your last 2 sets last week, go up 5 or 10lbs and complete all three sets at the same weight.If you were not successful, Stick with the same weight. If this is your first time, warm up  and only add weight until you are no longer able to move the weight quickly. Once you are unable to dynamically  move the weight, do two more sets with that weight.



WOD:"Dating Sage"
5 rounds
10 snatches (95/65)
15 pull-ups
10 thrusters (95/65)

_Monday

Warm Up: 5 mins
10 overhead squats
5 muscle up drills
10 toes to bar


3 minutes Double Under Flights
5.10.15.20..etc
1.2.3.4.5..etc
2 MIN REST

Then: Find max unbroken set of DU's in 2 minutes.

Ring Dip Test: 3 minutes
Do as  many sets of 5 as possible. Only sets of 5 count.
This exercise is to help you learn work to rest ratio. Try to get one more set than last week.

 WOD: (25 mins)
 For Reps
1 min burpees
2 min KBS - 2pd/1.5 pd
3 min double unders
Rest 5 minutes
Then, for time:
Run 400 m
20 clean and jerk - 135#/95#
Run 400 m