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HAPPY MARDI GRAS! Normal Tuesday classes are canceled, but we will post any additional Open Gym or WODs on FaceBook and MindBody. Mid City- 3610 Toulouse Street 6-7:00 am Open Gym with Sarah Hawley - 8-9:00 am Open Gym with Arielle Hunter 11am-1pm Open Gym with Clint Downtown:1309 Magazine Street 830am-1030 am Open Gym with Phil: NOT recommended unless you are within walking distance or have a bicycle. Tuesday Warm Up: 200m Run + 2:00 Row + 10 Scap Pull-ups/Kipping Swings 10 Russian KBS WOD: 3 Rounds: 40 Med Ball Sit-ups 400m Med Ball Carry 30 Kettlebell Swings 300m Suitcase Carry 20 CTB Pull-ups *30 min Cap Cool Down: 3 x 5 Bent Over I, Y, and T Raise  Monday Warm Up: 400m Run + 10 Banded Good Mornings 10 Toe Touch Squats 10 90/90 Hip Switches Strength/Skill: Squat Clean Cluster 1.1.1 x 3 WOD: 2 Rounds: 1 min Squat Cleans (165/110) Rest 3:00 1 min Squat Clean (185/120) Rest 3:00 1 min Squat Cleans (205/130) Rest 3:00 Cool Down: 2:00 Hang  Saturday Warm Up: 8 Frames of Rowling with Partner Strength/Skill: Weighted Dip 5-5-3-3-2 WOD: 27-21-15-9 Row cal Box Jump (24/20) Pistol (total reps) *18 min Cap Cool Down: 50' Waiter's Walk/arm x 3  Thursday Warm Up: 400m Run + 10 Scap Pull-ups 10 Kipping Swings 10 Pass Throughs Strength/Skill: GOAT 17-18 min WOD: Four 4 min Rounds: 400m Run 1 min Max Muscle Ups *Score runs and number muscle ups Cool Down: 3 x 5 Bent Over I, Y, and T Raise  Wednesday Warm Up: 20 Easy Burpees + 10 Banded Good Mornings 10 Banded Side Steps 10 Yoga Push-ups Strength/Skill: Clean pull + Power Clean + Box Jump (1+2+3) x 5 WOD: 15.4 8 min Handstand Push-up/Clean Ladder (any style clean): 3, 3 6, 3 9, 3 12, 6 15, 6 18, 6 21,9 ... Cool Down: 2:00 Hang  Tuesday Warm Up: Tabata Double Unders x 6 + 10 Toe Touch Squats 10 Steps Walking Groiner with Sky Reach 10 Pass Throughs Strength/Skill: 3 Point Dumbbell Row 8-10/arm x 4 WOD: 60 Dumbbell Thrusters (35/25) 40 Double Unders at the start of each minute *12 min Cap Cool Down: 3:00 Squat  Monday Warm Up: 8 frames of Rowling with Partner WOD: OHS 5-5-5 Snatch Balance 3-3-3 Hang Squat Snatch 1-1-1 Cool Down: Ido Portal Scap routine x 2  Saturday Warm Up: 400m Run + 10 Leg Swings 10 Cat/Cows 10 Scap Pull-ups 10 Kipping Swings WOD: Split 50 Toes to Bar Run 1 mile Together Split 50 Toes to Bar Run 1 mile Together Split 50 Toes to Bar *35 min Cap Cool Down: 50' Waiter's Walk/arm x 3  Friday Warm Up: Tabata Jump Rope + 10 Banded Good Mornings 10 Med Ball Squat Bow to Extension 10 Box Jumps Strength/Skill: 3 Hand Release Deadlifts + 3 Box Jumps (3+3) x 5 WOD: 5 Rounds for Time: 20 Wallballs (20/14) 10 Deadlifts (225/155) *15 min Cap Cool Down: 2:00 Hang  Thursday A CrossFitter walks into a bar and says, "OUCH!" Warm Up: 3:00 Row + 10 Inchworms 10 Scap Pull-ups 10 Steps Walking Groiner with Sky Reach Strength/Skill: Single Arm Dumbbell Row 10-12/arm x 3 WOD: 5 Rounds for Time: 21 cal Row 12 Burpees Over the Rower (lateral) 5 Strict Pull-ups *20 min Cap Cool Down: 3 x 5 Bent Over I, Y, and T raise  |
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