Saturday
Warm Up: Coach's Choice WOD: 8 Rounds, alternating/round: 3 Bar Muscle Ups 12 Hang Snatch (65/45) 21 cal Row Friday
Warm Up: 3 Rounds: 5 Strict Press 5 low Box Jumps 10 light KBS Strength/Skill: Split Jerk Build to a Max WOD: 5 Rounds for Time: 3 Wall Climbs 6 Box Jumps (30/24) 12 KBS (32/24) First of all, congratulations on completing the 2017 CrossFit Open! For those who participated, I hope you will attest it was the most fun we have had during the open. This was the first time we did an intramural version and everyone who signed up had a chance to participate and earn points for their teams. We are happy with the result, the fun, and the environment. It will be something fun to look forward to next year! The final results are in and the Thundercats have taken 1st place. They had great performances each week and were bolstered by a couple of their athletes who turned in solid performances each week, taking top 3 in scaled or Rx Thundercats 292 Honeybadgers 240 Funk 274 The full IM scoring is linked here: https://docs.google.com/spreadsheets/d/1M0e8rpFbZjmHQGzMOplMnG-s_-n4bsAJkpr0auzALQw/edit?usp=sharing to review 1. you got a point for submitting a score (this is a prerequisite for the next two) 2. possible points for hitting a PR in a workout, as listed each week 3. possible points for finishing top 3 in a workout 17.5 details
Top 3 men Rx 1. Matt Watson 10:14 Funk 2. Andrew Freeman 10:56 Funk 3. Jeff Roberson 12:18 Funk Top 3 women Rx 1. Hye Soo Na 10:05 Thundercats 2. El Chiccarelli 10:49 Funk 3. Allison Vertovec 11:29 Honeybadgers Top 3 men scaled 1. Seward Broussard 9:42 Thundercats 2. Brian Hong 10:05 Thundercats 3. Alex Radka 10:36 Funk Top 3 women scaled 1. Krissy Hopkins 7:25 Thundercats 2. Sheila Walsh 9:47 Honeybadgers 3. Brennan Bollman 10:23 Honeybadgers Full leaderboard : https://app.touchscoring.com/events/xtfBm4N98b7tjGwZw/leaderboard Season MVPs (earned most points for their teams, one from each team) Men Matt Watson 17 points Funk Seward Broussard 17 points Thundercats Jonathan Kienzle 10 points Honeybadgers Women El Chiccarelli 18 points Funk Hye Soo Na 17 points Thundercats Jenny Higgins 12 points Honeybadgers Trivia Question Winner: Monte Lukov who guessed that we completed 39054 jump rope revolutions, the correct answer was 40637, Trooper was second with a guess of 42500 Congratulations to everyone who participated! We are proud of all of your efforts! Thursday
Warm Up: 3 Rounds: :30 Goblet Squat Hold 200m Row Strength/Skill: Front Squat Build to a tough triple in 15 minutes WOD: "Karen" Wednesday
Warm Up: 6 minutes: 10 Kipping Swings 10 Scap Push-ups 100m Run Strength/Skill: Weighted Wide Grip Pull-up 2-3 x 5 Rest 2:00 WOD: 10 minute AMRAP: 10 Push-up + Renegade Row/hand (25/15) 200m Run Tuesday
Warm Up: 3 Rounds: 10 Banded Good Mornings :30 Double Under Practice 10 Scap Pull-ups Strength/Skill: Band Resisted Deadlift 5 reps every 2:30 x 5 WOD: 3 Rounds for Time: 50 Double Unders 10 Hang Power Cleans (135/95) 10 Toes to Bar Hey Everyone!
The main event for the CrossFit Open 2017 will happen every Friday night Through March 24th from 5-7 pm at MidCity. Alternate judging times as follows: Friday's 530am-630am MC Friday's 10:30- noon uptown Fridays 2:30-4 Downtown Sunday's 11-12 MidCity Please sign up on Mindbody to attend any of these time slots!! If you can't make these times, please email info@crossfitnola.com. For a fee of 20 dollars we can try to accommodate a time that works for you. Thanks!!! Monday
Warm Up: 1k/800m Row Strength/Skill: Push Jerk 3, 3, 3, 2, 2 Rest 2:00 WOD: 3 Sets @ 100% Effort: 10 Unbroken Heavy Thrusters 10 Burpees AFAP 200m Row Sprint Rest 6:00 between sets Saturday
Warm Up: Coach's Choice WOD: 10 Rounds for Time, alternating: 10 Front Rack KB Walking Lunge, 5/leg (24/16) 15 HR Push-ups 200m Run |
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June 2023
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