CrossFit NOLA 504
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121231

12/30/2012

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Happy New Year's Eve!

Check Mindbody for limited class schedule today!
Be warned if you do not sign up for the class there may not be a coach there!


Monday

Warm Up:
2 rounds
200m run
10 jump squats
20 pass thrus

Mobility:

Strength: 
Thruster ( you may take 1st rep from rack)
3x5
90 sec rest between sets
Find a moderate to heavy weight you can build onto over the next 5 weeks. All 3 sets are at the SAME working weight.

WOD: TEST
"Fran"
21-15-9
Thrusters 95/65lb
Pullups

BEG 15-12-9
(use bands if needed)





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121230

12/29/2012

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Sunday

Open Gym: 10 to noon, Uptown Only

Sign up on Mindbody!


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121229

12/28/2012

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Open gym: Mid City only, 9 to  noon


Saturday

Warm up:
2 rounds
10 burpee bar touches
7 pullups
5 dips

mobility

5 rounds for total working time of:

Row 250m
10 Burpees
30 Double-Unders ( 2 to 1 singles)

Rest 1:1
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121228

12/27/2012

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Friday

Warm up:
800m run or 1000m row

Mobility

Strength/Skill:
GOAT

WOD:
"Tailpipe" Partner WOD
6 rounds total
P1: 250m row
P2: hold KB or DB in front rack (24/16kg)
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121227

12/26/2012

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Thursday

Warm up:
400m run
2-3 min mobility
400m run

Mobility

Strength/Skill:
Jumping Drills and 1RM box jump

WOD:
Retest 5 min AMRAP (increasing ladder: 1, 1, 2, 2, 3, 3, ...)
70/75% of 1RM Deadlift
Box jump (30/24in)
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121226

12/25/2012

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Wednesday

No morning classes, but rest of day normal schedule. Please sign up on Mindbody!


Warm up:2 rounds
250m row
20 pass-thrus
10 scap push-ups

Mobility

Strength/Skill:
DB Bench Press
3 x 5 at 5-10lbs heavier than last week

WOD:
"Annie"
50-40-30-20-10
Double unders (2 for 1 subbing singles)
Ab mat sit ups


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121225

12/24/2012

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Merry Christmas!!
10 am Group WOD, Uptown

Open Gym, 11-1 and 3-5 Uptown
Mid City closed- 504 folks, Sign up and come on over to 8422 Burthe St.!

Please sign up on Mindbody for group wod or Open Gym (open gym tab)!

Warm up:
5 min double under flights

Mobility

Strength/Skill:
Pull-ups
3 sets at your level (10 x kipping, 3 x negatives, max unbroken chest-to-bar, etc)

WOD
12 Days of Christmas

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Pull-ups
4 Kettle Bell Swings (24/16k)
5 Burpees
6 Push Press (95 #/65 #)
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 Handstand Push ups (Scale: regular push ups)
12 Thrusters (95# / 65#)

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121224

12/23/2012

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Monday- Happy Christmas Eve!

Modified schedule today: Please Check Mindbody!

Warm up:1000m row at 18 strokes per minute

Mobility

WOD:
"Eva"
ADV: 5 rounds, INT/BEG: 3 rounds
800m run
30 KB swings (32/24kg)
30 pull-ups
(35 min cutoff)
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121223 

12/22/2012

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Open Gym 

Uptown 10 am - 12 pm
Midcity 1030 am - 1230 pm
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121222 

12/21/2012

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Saturday Team WOD

Warm Up
Run 400 or Row 500

3 rounds 
10 pass throughs
10 overhead squats
10 burpees
30 second sampson stretch per side

WOD
in groups of 4
200 Box Jumps
200 Kettlebell Swing
200 Push Ups
200 Snatch 

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    Contact Us

    CrossFit NOLA
    8422 Burthe St
    New Orleans, LA 70118

    CrossFit NOLA 504
    540 N. Cortez St
    New Orleans, LA 70119

    info@crossfitnola.com
    504-861-0610 (call or text)

    Next Fundamentals Classes

    Interested in joining the gym?

    New to CrossFit?

    Next fundamentals course will start on Tuesday August 20th at 6:30 am at 540 N Cortez or at 7:30 pm at 8422 Burthe St (both sessions run T, Th). 

    Sign up here!
    More info here

    Space is limited!  (if you wait until the last day, you might not get in)

    Head Coaches

    Liz Carrier
    liz.carrier@gmail.com

    Jeff Germond
    jgermond7@yahoo.com

    CrossFit NOLA 504

    We are a CrossFit Affiliate in Mid-City!  Stop by and check us out!

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