Friday

3 Rounds:
100m Run
10 Leg Swings
10 Squat Jumps
:15 Toe Touch Hold

Strength:
Back Squat
5x3 Heavy with 3 sec pause

WOD:
15 mIn AMRAP:
800m Run
60 Bar Facing Burpees
30 Front Squats (135/95)
Max Shoulder to Overhead with remaining time

Thursday

Warm Up:
3 Rounds:
50 ft Bear Crawl
25 ft Inch Worm
:10 HS Hold

Strength:
14 min Inversion Skill Work

WOD:
12 min AMRAP:
12 Alt DB Snatch (50/35)
100 ft Bear Crawl
:20 Plank

Wednesday

Warm Up:
4 Rounds:
100m Run
10 PVC Pass
5 Banded Pull Aparts
10 Push-ups

Strength:
4 Sets:
8 DB Bench Press with Rotation
12 Bent Over Straight Arm Flies
* Rotation is starting neutral and finishing pronated
*Weight for DB flies will be light

WOD:
5 Rounds:
15 Hang Squat Clean Thrusters (95/65)
50 Double Unders
*14 min Cap

Tuesday

Warm Up:
6 min:
5 Burpees
:10 Dead Hang
10 Sit-ups
10 Kip Swings

Strength:
12 min EMOM:
Min 1: 3-5 Muscle Ups
Min 2: :30 Hollow Rocks
Min 3: :30 Arch Rocks

10 min AMRAP:
10 Toe to Bar
10 Burpees

Monday

Warm up:

3 Rds
250m row
10 Walking Lunges
5 Box Jumps

Skill/Strength:

4 Sets
8 FR Reverse Lunges
-into- 6 Tall Jumps

WOD:

3Rds
500/400m row
20 Front Rack DB Reverse Lunges (50/30) (10 each leg)
​10 Box Jumps (30/24)

Saturday

Warm Up:
Coach's Choice

WOD:
20 min AMRAP:
Alternating rounds with a partner
10 Thrusters (95/65)
10 Lateral Bar Burpees

It's that time of year again! Time to test your fitness and see how far you've come! Never done the OPEN before? No problem! 

Friday Night Lights - Every Friday night at 5 pm for the next 5 weeks beginning February 22 and ending March 22, we are hosting Friday Night Lights at our Mid City location, 540 N. Cortez. 

Our schedule will be a little different during the open, and we will keep Mindbody updated, as well as our HOME page at www.crossfitnola.com

We will offer the same morning class schedule and have the following evening schedule: (Friday's only)

Uptown : 4 and 5 pm WOD

Midcity: 4 pm WOD

Downtown: 4 pm Gymnastics, 5 pm WOD

Intramural Open Rules

The Intramural Open is back in 2019! This year we are doing 3 teams, one for each gym (Uptown, Downtown, and Midcity)

The CrossFit Open starts on February 21st and goes through March 25th! It is five weeks and five workouts of camaraderie, fun, and challenging workouts!

The Intramural Open is our way of making the CrossFit Open Games season more fun and brings our community closer together! We are going to continue to build on the season we had last year.  We can’t wait to see the 2019 teams compete in a fun, challenging five-week tournament!

To compete in the CrossFit Intramural Open, you must be signed up for the CrossFit Open. It is how we aggregate and validate scores for each team. Sign-up for the CrossFit Open HERE! Use the Register button on the CrossFit Games page to start the process. Choose the Affiliate where you train most often.  Everyone who signs up for the Open will be on a team! The team who wins the Intramural Open will get championship shirts! Thudercats and Thudercats Grey are the previous two winners out of the Downtown Gym

Team Captains and Mardi Gras inspired colors for 2019 are:  
Uptown: Kyle Esteves and Ingrid Bush - Green Team
Midcity:  Jake Rickoll and Brooke Baetz - Purple Team
Downtown: Paige Bradley and Griffin Sandler - Yellow Team

Team names will be coming soon!

Your team will compete against the other teams and will be awarded points for the following accomplishments based on a proportional scoring system system:

Scoring details:
% Attendance - 100 points - every member of a team that completes an Open workout, and enters a valid score for that week. This goes for Rx AND Scaled competitors! (If your team has 20 members, and 15 complete the workout, your team gets 75 points)
PR’s: Did you PR in your workout? If yes, you earn points! We will release the PR performance goals each week depending on the workout
Performance: Top 3 Man or Woman in the overall CrossFit NOLA Leaderboard Rx and Scaled versions of the workout.  Categories are Male Rx, Female Rx, Male Scaled, and Female Scaled
Spirit: The team with the most noise, pride, and PRESENCE each week will receive bonus points. Wear your Team colors Friday and really represent your team!
Important Details

Our Open workouts validations will take place on

1. Friday - 5:30 am - 6:30 am at 540 N Cortez,
2. Friday -11 am - 12 pm at 1309 Magazine St
3. Friday - 5pm - 8pm at 540 N Cortez St Each Friday,  sign into Mindbody and register for the 5 pm Open Validation at MidCity. Once you arrive you will be able to sign the white board for heat times.
4. Saturday - 10:30 am at 1309 Magazine St.  
5. Sunday - 1:30 pm - 2:30 pm at 540 N Cortez St
6. Monday - 12 pm - 1pm at 8422 Burthe St,

Remember that we will need you judge for another athlete or two in addition to completing your workout.  Our main event will be the Friday Night Lights at 5 pm. Who will take home the CrossFit NOLA Intramural Championship? Will it be your team?

Sign-up for the CrossFit Open HERE and be the difference for your team!
Please e-mail info@crossfitnola.com with any questions.

In order for CrossFit NOLA to validate your weekly score, you must either:

1. Be judged by a CrossFit NOLA coach
2. Have your own judge, BUT have a CrossFit NOLA coach supervising

NOTE: WE CANNOT VALIDATE SCORES THAT ARE SUBMITTED TO US WITHOUT PROPER JUDGING AND SUPERVISION.  If you are doing the workout on your own, with your own judge, you need to advise a coach PRIOR to starting the workout.  Each workout attempt MUST have an official score card, AND needs to be logged into our system! When you submit the score, we must be able to confirm with our data.  
We are responsible for upholding that standards that CrossFit Games sets.  If you do not meet one of these criteria, we will not be able to validate your score.  

Friday

Warm Up:
5 Rounds
8 Lunge and Twist
8 Jumps
8 Hanging Knee Raises

Strength:
5 Sets:
10 Front Rack Walking Lunges
Into 5 Box Jumps from bottom of squat

WOD:
12 min AMRAP:
6 TTB
8 Box Jumps (30/24)
10 DB Hang Clean and Jerk, 5/arm (50/35)

Thursday

Warm Up:
4 min Row
*Pick up pace each minute

Strength:
10 min EMOM:
Odd: 1-3 Rope Climbs
Even: :20 Dead Bug into :20 Hollow Hold, :20 Rest

WOD:
20 min AMRAP:
1k Row
2 min Rest
*Cap at 4 Rounds

Wednesday

Warm Up:
400m Run
Then 3 Rounds:
7 Hang Cleans
7 Push Press
7 Squats

Strength:
12 min (build to heavy):
Clean + Hang Clean + 2 Jerks

WOD:
15 min AMRAP:
200m Run
7 Hang Power Clean (135/95)
7 Thrusters