Open Gym at 540 N Cortez 2:00 pm to 4:30 pm at Midcity

Saturday Team WOD

Warm Up
Run 400 or Row 500

3 rounds:
10 pull ups
10 push ups
10 wall squats
30 second sampson stretch 

WOD

CrossFit Baseball

involves
Walking lunges
Box Jumps
Power Skips
Burpees
Backwards walking lunges
Toes to bar
Broad Jumps

At 11 am (at midcity):

PR Challenge 12.1 Finals at CrossFit NOLA 504
8 min to establish Max deadlift
rest 2 min
Row 2k, then pull amrap deadlifts at the same weight as you did in the prelims

There will not be a cookout afterwards, but there is a Bayou Boogaloo happening about 400 m from the gym.  We will be pushing the BBQ back to June 9th after the CrossFit for HOPE WOD

Have you registered for HOPE yet?


Get on it, Rachel K. has already raised $320!  Help combat childhood diseases!  Join the cause

Friday

Warm Up:
2 rounds
Skip 50m
Skip Backwards 50m
Skip Sideways 50m

5 min MOB

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

WOD: 12 min AMRAP
200m Run
20 Russian kb swings 24/16kg
10 GHD situps ( sub v-ups or sit ups)

Thursday

Warm Up:
3 mins double under flights
Leg swing cycle

5 min MOB

Clean Drills
Strength: Power Clean
2-2-2-2 @ 75/80/85/95%
Rest 90 secs between sets
(add approx 5-10lbs depending on starting weight)

WOD:
Run 800
30 muscle ups
Run 800

If you can't do muscle ups, sub 30 Chest to Bar pullups and 30 dips/Pushups

This is the last week of the PR Challenge!  If you are participating, you have 2 days to complete the final workout.

The scheduled times are Friday 4:30 pm Uptown and Saturday 11:00 am Midcity.  If you can make one of those times, please sign up online.  If you cannot, please contact crossfitnola@gmail.com and we will try to accommodate another time.  The workout has to be done on Friday or Saturday, no late entries will be accepted.

Good luck, make some money!

We are considering pushing back the BBQ until June 9th, after the CrossFit for HOPE fundraiser.  This ended up being Graduation Saturday and many will not be able to come.  Post thoughts to comments.  If you want to hang out, cook some food, we will!

Wednesday

Warm Up:
3 min double under flights
THEN:
30 secs jumping jacks
30 sec split jumps
30 sec burpees
30 sec mountain climbers

5 min MOB

Strength: Front Squat
2x5, 1x5+

WOD:
21-15-9
Deadlift 225/155lb
Box Jump 30/24 in.

We will be holding a CrossFit for Hope fundraiser on June 9 at CrossFit NOLA 504.  The event will be followed by a picnic/BBQ.  

The fundraiser benefits St. Jude's Research Hospital to help combat childhood cancer and other deadly childhood diseases.  If you are interested in participating in the fundraiser, please register and start reaching out for donations.

Sign up here.  You can register using the same username and password as the Open if you participated in that.

Tuesday

630pm Run Club: meet at jefferson playground. Bring a watch and sign up on Mindbody.

Warm Up:
row 250 (100 easy, 150 fast)
12 Turkish Get ups, alternating

5 min MOB

Strength: Strict Pullups/Dips
9/9

WOD: 16 min cap
For Time:
4 rounds
400m run
50 double unders (sub 150 singles)
Rest 1 min

Include your rest in your total time.

Monday

Warm Up
A: Row 1000m
B: Mobility

Strength: Push Press
2x5, 1x5+
Starting at your 10 rep max from last week,  do 2 sets of 5 then max out reps on the last set.

WOD:
Advanced:
9 Hang Squat Snatch 135/95lb
50 double unders
7 Hang Squat Snatch 135/95lb
50 double unders
5 Hang Squat Snatch 135/95lb
50 double unders

Beginner
Do same rep scheme except use 95/65lb or less.
sub 150 singles for double unders

Sunday Powerlifting at 10am Uptown. 
Open gym Uptown 10am to 11am. Please be considerate and plan to be finished with your workout by 11am. Thanks for your cooperation!