3x3 Back Squat and press
2x5 Front Squat
2x5 Jump from Ground
3x3 high pull and clean (above knee)
3x3 Full Clean (add weight)
WOD: 5 rounds
7 dumbbell Squat clean thruster 35/25lb
7 DB squat clean Thrusters 35/25lb
7 CTB pullups
Graham Holmberg 3:29
Phil C.'s team, the Swine Krewe, is defending Grand Champion at this year's Hogs for the Cause BBQ Contest at City Park this Saturday. The event will take place on the Frisbee Golf Course (near Tad Gormley Stadium) and raises money for pediatric brain cancer. Gates open at 10:30am and the event goes until 10pm. The BBQ teams will be offering food from opening until about 4:30 - 5. There are also a bunch of great local bands that will be playing through out the day.
More information can be found on the website, www.hogsforthecause.org, including how to get tickets, which are $10 (online pre-sale) and $20 at the door. If people elect to buy the tickets online, they can support Phil's team's fundraising efforts by adding our team name "Swine Krewe" when prompted.
Mollie is 28 today!
15 lunging Pass Thrus
REST 90 SECS
10 min MOB
In large classes, we will divide into Groups A and B, then Switch.
Pair up to Warm up Deadlifts and Overhead squats before dividing into Groups.
10 mins Inversion practice: Choose HS holds, frog stands, shoulder touches, handstand walks, wall climbs
Sign up for Run Club on Mindbody! Meet at Jefferson Playground at 630 pm and bring a watch!
Warm Up (10 min)
10 kb swings
10-20 sec L hang or tuck
Mob 10 min
Toes to Bar Tabata
WOD: 7 rounds (allow 30 min)
20 double unders (60 singles)
1 min rest
Next Powerlifting Fundamentals: Sunday April 1st at 1pm at 504 or Monday April 2nd at 6pm at 504.
Beginning this week, there are additional Powerlifting classes:
Pick one location/time for each of the 4 days per week.
Max effort squat 504 Mondays at 7pm OR NOLA Tuesday 7:30pm
Max effort bench: 504 Wednesday at 6pm OR NOLA Friday 5:30 pm
Dynamic effort squat: NOLA Saturday 9am
Dynamic effort bench: 504 Sunday 2pm
3 mins Double Under flights
5 unbroken pullups
10 Thrusters w/bar
10 min MOB
Start at 70 percent and build.
WOD: AMRAP 10 min
Power clean and jerk 185/125 2 reps
1 rope climb (sub 10 towel jumps)
Saturday, March 24th is the last open workout which will be held at NOLA 504 at 11am.
Come watch as our athletes complete the final workout and join afterwards for a big bar-b-que! We will provide chicken to grill. Bring a side dish and BYOB.
Sign up in comments if you plan to attend so we know how much chicken to buy!
We will be having a PR Challenge soon after the sectional competition ends.
Fee to register is 30 dollars. Cash prizes will be given based on most improvement and fastest times.
The first workout will be Saturday April 14th, 11am.
The final workout will be Saturday May 19th, 11am.
You must be here to do the workout at these two times. No make-ups will be allowed.
Everyone is welcome to compete! If you were one of those people who regrets not signing up for sectionals, now is your chance! If you would just like to have a goal and set your own personal record, now is the time to see what you can do!
Sign up in the comments box if you are interested and you can give us a cash payment at the gym.
Have fun and good luck!!
Open gym 10 am to 12pm
If you need to do the Open workout, please come in at 10am to warm up. We will start heats fairly soon after.
Great job to everyone today! Please remember to submit your scores!!!
Powerlifting will be at 11am at NOLA 504 (540 N. Cortez)
Mobility 12:30 at NOLA 504
Sign up for all classes on Mindbody
Free intro class 9am at Uptown
Powerlifting 9am at Uptown
10am WOD at Uptown (no 10am WOD at Midcity this week)
11AM: Sectional Competitors at Uptown
Come in and warm up as early as 10am and sign up on board for your heat time.
15 kettlebell swings
15 Jump Squats
Roll out/lax ball
WOD: Games 12.4
12 minute AMRAP
150 Wallballs 20/14lb (9' target for women)
90 double unders
30 Muscle Ups
5 Wall climbs
10 Burpee Broad Jumps
Mobility: 5 minutes
Goat: 20 minutes
Choose a skill you can do 1 to 3 reps on the minute every minute for 20 mins.
Ex: Handstands, hspus, pistols, CTB pullups, pushups, oly lifting, muscle ups, overhead Squats, or added mobility.
1 minute American Kettlebell Swings 1.5/1 pood
1 Minute REST
Do as many reps as possible each minute. If you put the kettlebell down or stop swinging (resting), the penalty is 10 burpees at the end of the wod for each time unbroken.
Score is total reps minus the number of burpees. Don't stop!!!
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
Free Intro Class
Click here to sign up!
Next Fundamentals Classes
Interested in joining the gym?
New to CrossFit?
We have fundamentals classes starting 5 out of every 6 weeks!
Sign up here!
More info here
Space is limited! (if you wait until the last day, you might not get in) is
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GoRuck Oct 26th
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Gary Taubes's Blog