Friday
Warm Up 6 min AMRAP: :30 Jump Rope 10 Wall Squats 10 Empty Bar Strict Press Strength/Skill: In 15 min, find 1RM Split Jerk from the rack Allow 5 min before the clock start to work technique with an empty bar Suggested rep scheme: 5, 5, 3, 3, 1, 1, 1 WOD: Tabata DU for max reps Must work on DU Rest 2 min Tabata No-Push-up Burpees Score is total DU + total Burpees Thursday
Consider who you want to be in on June 27th. If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have? So fast-forward and paint yourself a picture: What do you look like on June 27th? That’s what the Whole Life Challenge will do for you when you join my team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits. (You can learn more about the Whole Life Challenge by watching the two videos on this page of our website.) Once you watch the videos, you can join my team here:http://www.whole.lc/wlcmay15/pt/crossfitnola. For eight weeks, starting on May 2 and ending on June 27th, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters. The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on June 27th. And free months of classes! You can win a free month of CrossFit by doing well in the challenge! I hope you’ll watch the videos and join my team. In fact, I WANT you on my team! To watch the videos: https://www.wholelifechallenge.com/what-is-it/ To join my team: http://www.whole.lc/wlcmay15/pt/crossfitnola Our Team’s name: CrossFit NOLA 6:30 am or 6:00pm Whole Life Challenge Prelims at Mid City Sign up on Mind Body Warm Up: 6 min AMRAP: 25 Jumping Jacks, 1 Length High Knees, 1 Length Butt Kicks, 1 Length Lunging Samson Stretch Strength/Skill: 10 min EMOM: 1 Clean Pull (straight arms, controlled negative) + 2 Power Clean from the ground. 60-70% of max Aim to add weight twice during EMOM WOD: 3 rounds: Row 500m 10 Power Clean 155/105 10 Box Jumpover 24/20 15 min Cap
Have you signed up for the Whole Life Challenge yet? It starts this week!
Sign up for the Whole Life Challenge and be amazed at the person you have become in 8 weeks Warmup 6 min AMRAP: Row: 10 Pull arms only, 10 pulls legs only, 20 pulls whole body, 10 Scap Pull-ups, 5 Inchworms Strength/Skill Every 2 min for 5 sets: 1-2 Strict Pull-ups (add weight as needed so this is "tough", then 5 C2B kipping Pull-ups/5 kipping pull-up/:30 Kipping practice WOD 15 min AMRAP: 60 DU (120 Singles), 50 Step-ups (25/leg, alternating, 24/20), Run 400m, 30 Burpees The Masters Throwdown Series is an on-line CrossFit competition for athletes ages 35 and older. The first competition begins on May 21st and runs through May 27th. The goal of the Masters Throwdown Series is to help connect the Master's CrossFit Community and provide a fun and competitive environment in which Master athletes can compete To view more information and to register to compete click HERE or talk to Mollie about it! Warm Up: Coaches Choice
WOD: In Teams of 3 with one person working at a time: 4 rounds per person: 10 Heavy Shoulder to OH (155/105from the ground) 10 Heavy KBS (32/24) Row Sprint 400m
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