120213

Have you signed up for the Reebok CrossFit Open Yet?  We will be validating scores on Saturdays during the 5 weeks of the open, usually starting at 11 am.  We will run groups through in heats until everyone goes.  The cost for having CrossFit NOLA validate your score during the open will be $10 per workout (discounts apply for Rx and Rx+ members), or $20 if you are not a member of CrossFit NOLA

These people have and have joined Team CrossFit NOLA:
Jeff Germond
Aaron Hyatt
Andrea Germond
Ashley Millet
Bradley Raines
Brandon Ecker
Eric McDonald
JT Heffernan
Josh Paulus
Kelsey Moran
Liz Carrier
Mollie Pate
Nick Dondzilla
Rae Shih
Shephen Crim

These people have signed up but have not joined the team yet:
Ben Dichiara
Demian Reed
Jackson Wiggins
Joel Flachsbart
Marc Smith
Philip Claverie
Scott Austin


Monday

Warm Up:
3 rounds
Row 200m , then  Roll out  or use lacrosse ball for 1 minute
Each Row, get faster. Pay attention to your row pace.

THEN: 3 minutes Double Under Flights

THEN: 1 minute on, 1 minute off for 3 rounds
Max Russian KB swings. Try to hold reps per round.

Strength: Back Squat
5-5-5 Hold same weight for each set. If last week was successful, add 5 to 10 lbs.

WOD: 
2011 Sectional Wod 11.3
5 minute AMRAP
Squat Clean and Jerk 165lb/110lb

Post Wod: Optional
3 rounds
10 GHR
10 GHD


This is one of last year's videos of the open, Melissa and Skye T fought through this workout and both set a new 1RM, it is one of our favorite videos and most exciting days at the gym.