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Open Gym Uptown: 10:30 am - 12:00 pm Midcity: 9:00 am - 12:00 pm - coach Liz will be available to help coordinate open judging  Saturday Warm Up 2 rounds: 400m run 20 pass thrus 15 jump squats 10 GM 45/33 5 strict press 45/33 12 min to find 1RM deadlift for the team. In teams of 2, for time: Deadlift 10,000/7,500 pounds Backsquat 7,500/5,000 pounds Push press 5,000/3,500 pounds One bar per team, one person works at a time. Reps are appx 50 @ 185/135, 50 @ 135/95, 50 @ 95/65, however teams may choose whatever weight/rep combination to achieve the weight requirement. 
Join us for the Open kick off Friday night at 5:30 pm at 540 N Cortez St! There is still time to sign up, it is going to be a blast! Dont miss out! Warmup 5 mins: Run 200 10 Samson Stretch 10 Banded GM's 10 Lunging pass thrus with band WOD 15.1 and 15.1A Against a 15 min running clock: 9 min AMRAP: 15 TTB 10 DL (115/75) 5 Snatch (same bar) then 6 min to find: 1 RM Clean and Jerk   Sign up for the Open! First workout is announced tonight at 7 pm at games.crossfit.com
Warmup 3x: HS hold attempt HS walk or bear crawl 10 banded GMs 10 Banded pass thrus 10 straight leg high kick steps high knees down and back Strength 12 mins to find a Max Jerk from the Rack Wod 10 min Cap 50 Push Press 45/35 40 Wall Balls 30 Box Jumps 24/20 10 HSPU
Have you signed up yet? The open starts Thursday when they release the first work out. I hope you have joined the groups below, because it is going to be a blast! See below for the rosters for Uptown, Midcity, Downtown, and Lakeshore. You need to join the gym where you work out most! So if you made an error, go correct it! 
Mobility certification application - partner mobility  So your coaches have been busting your hump about signing up for the open… but why, you are not a ‘competitor?’
The Open is partly about competing, but also about being a part of the the community and being accountable. It is about achieving goals, setting new goals, and being the best version of yourself! We limit ourselves too much, by telling ourselves that we are not ready, or we ‘can’t.’ Unfortunately, you are never going to be ready, and if you tell yourself you can’t, then you have already lost. At the beginning of the year, we set some fitness goals. The Open is how we jump start those goals. If you give yourself a date and a goal, you will be surprised how hard you work to meet that challenge. The Open gives purpose to your training and gives you the chance to inspire someone else. Don’t let each other down, sign up for the Open! Warmup 3x: HS walk attempt or bear crawl 5 jump squats 10 1-legged side to side hops 25m shuffle, turn 25m shuffle 50m carioca Strength 8 min EMOM- Add weight 1 Power Clean + 2 Front Squats WOD 12-9-6 (5 min cap) Power Clean 135/85, burpees REST exactly 8 minutes from the time you finish 12-9-6 Power Clean Burpee (5 min cap) (Total is 18 minutes) The goal of this is to go as Absolutely fast as possible on both pieces!!! There is a 5 minute cap on both parts, so if someone doesnt finish, they can have a goal of where they need to try to get on 2nd wod.  Sign up for the Open
Warmup 5min: 10 jumping jacks 10 pass thrus 10 OHS 10 snatch balance 100m Strength: Run 8 EMOM: ODD 30 sec CTB pullups EVEN -30 sec hollow rock WOD 21-15-9 Overhead Squat 135/95 KB Swing 1.5/1 pood Sign up for the Open games.crossfit.com open gym Midcity 11-1 Lakeshore 9-11 
Alden rowed 79 cal in 2 minutes, beat Jason Kahlipa by 1!
Sign up for the Open already, we will keep bugging you until you do! click here: games.crossfit.com Downtown Closed due to Mobility Cert, come to Midcity, Uptown, or Lakeshore! Warm Up: 3 rounds: 200m run, 15 lunging pass thrus, 10 wall squats, 5 thrusters, :30 l-sit/tuck WOD 2k row buy-in, then AMRAP: P1 2 UB OHS 95/65, 2 TTB, P2 2 UB OHS, 2 TTB, P1 4 UB OHS, 4 TTB P2 4 UB OHS, 4 TTB, etc. At minute 18, 2k row cash out Split row evenly. If bar is dropped before OHS set is complete, BOTH partners drop and do that rounds rep number in burpees, then finish OHS.  |
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?
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