|
Parking at Midcity could be tough due to Endymion, be sure to park legally. The meter maids will likely be out!
Uptown classes are a little earlier due to parades Group class: 3 rounds: 200m row sprint, 10 Lunging Pass Thrus, 10 Banded GMs, 10 Banded Side Steps Mobility Front Rack and Shoulders WOD: Partner "DT": In teams of 3, 20m AMAP: P1: AMRAP rounds of DT (12 DL, 9 HPC, 6 Jerks 155/105), P2: Run 400m, P3: Rest. Score is total rounds of DT Completed If you are signed up for the Open and planning on being judged for the WOD/14.1, please sign up so we know how many people are showing up (Friday at 6pm at 540 N Cortez). FYI -- because of Mardi Gras, we're making a slight change to the Saturday Uptown Schedule. The classes will be at 8am and 9am this weekend only at 8422 Burthe! The classes are setup this way on MindBody already, just note the time when you sign up! Friday Warm up:5 min AMRAP Row 250m 10 Scap Pull-ups Accumulate :30 in bottom of squat Mobility: Internal Rotation and Calves Skill work: Power Snatch Technique and Jump Rope Technique (10-15 minutes) WOD: 2014 Reebok CrossFit Open WOD 1! 10 min AMRAP: 30 Double Unders (60 Singles) 15 Power Snatch (75/55)  Tune into games.crossfit.com at 7 pm central time to see what tomorrows workout is! We know of a couple people who have gotten an extra ticket for 14.3 , and many who did not get one in time. If you are one of those who has an extra ticket, please confirm with Jeff or Mollie or email us at crossfitnola@gmail.com We have come up with a really fun way to get the people on the waiting list to work for the tickets! Stay tuned! Thursday Warm up:5 min AMRAP 100m run 10 goblet squats 10 pass thrus Mobility Strength/Skill: Power Clean 10 min EMOM 1 Power Clean + 1 Hang Power Clean @ 70% of max Do not drop bar in between reps WOD: 50 double unders/100 Singles 30 HSPU/push-ups 25 toes to bar/Roll-ups 20 shoulder to OH @ 115/75# 10 Front Rack BB reverse lunge with 115/75# (12 min cap) 
Wednesday If you have extra 14.3 tickets, shoot us an email at crossfitnola@gmail.com, we have a list of members who did not get theirs in time Have you registered for the open yet? Here are some guidelines on how it will work: 1) If you are registered for fun
2) If you are a CrossFit competitor, you attend the competitors class, you take this seriously, you want a better, more competitive environment, or any other reason I did not mention
Also, as of writing this, both CrossFit NOLA and CrossFit NOLA 504 have exactly 25 members on their teams. I wonder which gym will end up with more? Maybe we should make it interesting....  Warm up:5 min AMRAP Run 100m 10 Wall Squats 10 Roll-ups Mobility Strength/Skill: Tempo Overhead Squats Warm-up with 1 set of 5 with empty bar, 1 set of 5 at moderate weight, then 3 sets of 5 slightly heavier than last week WOD: "Karen" 150 Wallballs for time 20/14 to 10/9 (10 min time cap)  Tuesday Warm up: 5 min AMRAP 2 Length Side Lunges 2 Length Carioca 2 Length Side Shuffles 10 Leg Swings Mobility Strength/Skill: Pull-ups: Adv - 70% of max reps x4 with 2 min of rest Int - 50% of max reps x5 with 2 min of rest Beg - Bump a band and do 5 sets of 5 reps with 2 min rest WOD: Tabata Row for Calories (score is lowest calories in :20 work, :10 rest interval) Cashout: 100 Weighted Sit-ups 
Monday Warm UP; 5 min AMRAP Marching Soldier High Knees Butt Kicks Lunging Samson MOBILITY: Banded Ankle/Hams STRENGTH: Pushups ADV 4x20, 2 min rest INT 4X 10, 2 min rest BEG: 5x5, 2 min rest WOD: Partner WOD: 16min AMRAP: P1: 400m run, P2: AMRAP rounds of: 10 Russian KBS (32/24) 10 Burpees 
Open gym
Uptown 8:30 am - 10:30 am Midcity 1:30 pm - 3:30 pm Check your emails regarding open 14.3 test email. If you did not get one, your email is not correct, you should write us at crossfitnola@gmail.com immediately! Be sure to get on the email list if you have interest in attending 14.3 on March 13th. We expect that CrossFit will release the registration link soon!
Also, sign up for the OPEN Group WOD Warm Up: 2 rounds: 400m run, 10 lunging pass thrus, 10 thrusters (empty bar), :30 Samson Stretch per side Mobility: Front rack and hips In teams of 3, Complete 4 rounds of: 21 Wallballs (20/14), 15 Power Cleans (115/85), 9 Burpees. Order would be: P1 Wallballs, P2 Wallballs, P3 Wallballs, P1 PCs, etc. 25 minute cap Friday Warm up:5 min AMRAP Row 250m 10 Scap Pull-ups Accumulate :30 in bottom of squat Mobility Strength/Skill: Limited 10 Min GOAT options 1) Muscle-up progression 2) DU practice - Test Day, 8 min of :30 DU practice, :30 rest 3) Day 2 of Pull-ups: 3 Sets of each alternating - 4 Neg Pull-ups (5 sec down), rest :30, 10 Bent Over Rows, rest 2 min 4) Make up Mon-Thurs 5) Extra mobility WOD: 7:00 AMRAP 5 Pullups/Ring Rows 2 Shoulder to OverHead (135/95) 5 pullups/Ring Rows 4 S to OH 5 pullups/Ring Rows 6 S 2 OH... 
Free Concert tonight at 730pm at the St. Louis Cathedral!! The concert is sponsored by the Historical New Orleans Collection and the Louisiana Philharmonic Orchestra. There will be a live broadcast at 7:15pm this evening!
Also, Tomorrow evening (Thursday), Coach Josh will be playing a free horn recital at Roussel Hall at Loyola University @ 7:30pm. The music building is located at the corner of Calhoun and St. Charles across the street from Audubon park. Joining Josh on his recital is the horn section of the Louisiana Philharmonic Orchestra. Hope to see some of you there! Mollie |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Join CrossFit NOLA!Interested in joining the gym?
New to CrossFit? All of our new members start with their own private coach! More info here Check out the latest Podcast Episode:
 Sites We VisitPre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Archives
April 2023
Categories
All
|
||
RSS Feed