120929

Open Gym, 1:30-3:00pm, uptown  ( NO open gym during the 10am class)
9am-11am, Mid-City


Saturday!!!

Warm Up: Junkyard Dawg! woohooooo

In support of our CrossFit NOLA team competing this weekend at the Pensacola Beach Brawl, we are gonna WOD it up!

WOD 1 : In teams of 3 or 4 (add 30 reps for teams of 4)

Plate Run: 25lb/10lb
200m, 100m
Each team member runs 200m then 100m while ONE other team member does 2-fers (14lb/10lb)
Score is number of 2-fers

REST 5 mins

WOD 2: 
ADV: 
100 Thrusters 95/65lb
60 Snatch
40 Overhead Squat
and
700 double unders

INT: 
100 Power Cleans 95/65lb
60 Front Squat
40 Shoulder to Overhead
and 
1000 singles

You must complete all thrusters/power cleans before moving onto snatch/front squat etc... Double unders/singles may be done while the bar complex is going on. NO SINGLES WILL BE ALLOWED

REST 3 minutes

MAX EFFORT BOX JUMPS in 3 minutes 24in/20in

Each team member does 1 consecutive minute of box jumps for max box jumps. You must open hips at the top. 

At the end of all three wods there will be a prize/penalty :)