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Monday Warm up: 200m run 10 lunging pass-thrus 10 side lunges (5 each leg) Watch this incredible demo video for side lunges! Mobility Strength/Skill: 10 min EMOM Squat Clean @ 70% 1st pull + 3 sec pause at knees + hang squat clean + jerk Demo WOD: 21-15-9 OH squat (95/65lb) [scale goblet squats] HSPU (scale push-ups)  We had 2 females get their first muscle ups on Sunday. This is a big deal as they are probably only the 5th and 6th female members, in the history of CrossFit NOLA that can do this movement. As they will tell you, it has taken months of practice and drilling to finally get on top of the rings. Congratulations El and Alyse! I should also mention Lexi, as she got one recently too, keep working hard girls! Saturday Partner WOD
Warm Up 2 rounds 400m run/500m row 20 pass thrus 10 roll ups Mobility WOD In teams of 2-3, complete 5-min stations for max reps, 2-min in between stations to rest/transition: 1: A AMRAP KB Swings 24/16 while B 20 Wall Balls 20/14 2: A AMRAP AbMat Sit-ups while B 15 Jumping Pull-ups 3: A AMRAP Burpees while B 100m Farmer's Carry 32/24 4: A AMRAP Thrusters 45/33 while B 15-cal row 5: A AMRAP Box Jumps 24/20 while B 50 Double Unders (100 Singles) If team of 3, C always holding 45/25 plate including during rest/transition; if plate hits the ground, each teammate immediately completes 15 Burpees We will be canceling evening classes at Midcity to run 13.4 Open heats. We will have the gym open by 4:15 or so to start getting warmed up. Jeff will be on hand to help/coach anyone who is concerned about the 95/135 clean and jerk. We will set some PRs today! Brandon will be running classes uptown if you would like to get a workout in! Friday Warm up: 800m run or 1k row Mobility Strength/Skill: 10 min GOAT WOD: "Nate" 20 min AMRAP 2 muscle-ups 4 HSPUs 8 KB swings (2/1.5) [scale accordingly; C2B, strict push-ups, weight on KB]  Thursday Warm up: 2 rounds 60 sec jump rope singles 1 length sampson stretch 1 length duck walks w/ PVC OH Mobility Strength/Skill: Front Squat 15 min to find new 1RM WOD: 10:00 min AMRAP (switching every minute) P1 - 5 front squats then AMRAP split jerks while P2 - AMRAP burpees (starting after P1 finishes front squats) 
Don't forget, there will not be big groups going on Saturday for the Open. We have the CrossFit Olympic Certification going on at Midcity on Saturday and Sunday. We encourage you to come to Midcity on Friday night to do Open WOD 13.4. Wednesday Warm up: 750m Row accelerating every 250m Mobility Strength/Skill: Inversion work Beg - 15-20 sec static hold or around the world Int - 15-20 sec with negative HSPU Adv - freestanding HS with spotter or toes/nose to wall WOD: Row 2k for time Tonight following the 13.4 announcement at 7:00 pm, Sam and Vil will be gearing up and going at it since they are going out of town. (Workout will probably start after 8 pm) We are going to go ahead and call it the Uptown Throwdown. Come on by and cheer them on! We might even try and visit Company Burger afterward! 
Tuesday There will be a 1pm open gym will be at midcity (540 N Cortez) today. Open gym uptown will end at 2:30 pm sharp Run Club: Meet Uptown 6:30PM and Bring a Watch! Warm up: 2 rounds 60 sec jump rope singles 10 no push-up burpees Mobility Strength/Skill: Pull-ups Beg - 4 x 5 partner assisted Int - 4 x 5 strict Adv - 4 x 8 strict WOD: 3 x 5 front squats ( fast, from the ground) with 2 min rest between sets Then immediately: 5 x 3 high box jumps with 1 min rest between sets  Monday Warm up: 400m run 10 goblet squats with light KB Mobility Strength/Skill: EMOM for 10 1 Power clean + 4 push jerks WOD: 1 shuttle run 30 OH walking lunges (45/35lbs) 2 shuttle runs 20 OH walking lunges 3 shuttle runs 10 OH walking lunges 
Sunday Schedule
Uptown - Open gym 10 am to noon Midcity - 11:30 am to 1:30 pm Please note schedule changes for next week: There will be no Saturday class or Saturday Open WOD heats at Midcity due to the CrossFit Olympic Weightlifting Certification. Friday Evening Midcity from 5 til... we will be running heats of the open workout (this is your free option this week). Saturday Schedule:
9:00 am - Free Intro Midcity 10:00 am - group class at uptown and midcity CrossFit Open 13.3 heats will be at midcity 11:10 am - movement briefing for 13.3 11:25 am - heat 1 11:45 am - heat 2 12:05 am - heat 3 12:25 am - heat 4 12:45 am - heat 5 (if necessary) We will run heats as large as possible with the amount of judges we have available. 10am Uptown WOD Warm-Up 2 rounds 400m run 20 pass thrus 20 goblet squats 10 pull ups 10 strict push-up burpees Mobility: quads, calves, hips, front rack WOD: In teams of 2 for time: Run 400m 50 front squats 45/33 Run 200m 50 thrusters 45/33 Run 100m 50 front rack walking lunges 45/33 **Each teammate will hold a bar for the duration of the workout, including the run **If the bar is put down, each teammate must complete 10 burpees **If the bar is dropped, each teammate must complete 50 burpees |
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