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Monday Warm Up: 4x :15 sec jumping jack :15 sec air squat :15 sec mountain climber :15 sec jump squat Strength/Skill: Front squat 12-15 min Work up to 5 RM Then 1 Drop set at 10% less for set of 5 WOD: 7 rounds: 7 Burpees 7 OHS (135/85lb) 15 min Cap  Thank you to everyone who came out to celebrate our five year anniversary! We had a great time, and we thank you all for being a part of our community! We feel truly special to be surrounded by amazinand appreciate every one of you! Open gym uptown 10:30am-12:00pm Midcity 1pm - 3pm Downtown 1pm-3pm Come out and celebrate our 5th year of CrossFit Nola's existence!!
When: Saturday, May 30th, 7pm- til ( There is no cover until 9pm, so make sure to get there early!) Where: Shamrock, 4133 S Carrollton Ave, New Orleans, LA 70119 8:30 pm: CrossFit Nola Trivia Game! Prizes will be given out for top winners!!! We would like everyone to participate in this!!! Added fun: There is a possibility that Liz will be challenging people at ping pong...or maybe arm wrestling.... You don't want to miss this! Come hang out with all the coaches and bring your friends and family...the more the merrier!! Saturday 5-year anniversary WOD! The first WOD on the blog was on 5/19/2010, so today we do 5 rounds of 5-19-20-10!
 Friday Warm Up: 3x: Burgener warm up 200m run Strength/Skill: Superset 3 rounds -weighted pass thru*10 -small kips*10 -kipping pull-ups*3 Then... ME kipping pull-ups WOD: Tabata KBS Russian (32/24)  Thursday Warm Up: 3x: HS hold attempt HS walk or bear crawl 10 banded GMs 10 straight leg high kick steps High knees down and back Strength/Skill: Strict Press Build to a 3 RM WOD: 5x: 20 cal row 10 pull-ups 400m run  Wednesday Warm Up: 5min: 10 second HS hold on wall (or free standing if able) HS walk or bear crawl 10 mountain climbers 10 walking lunge steps 10 lateral lunge steps Strength/Skill: Back Squat Build to a 5 RM* *emphasis for today is the back squat, most of the time will be spent here* WOD: 3x: 8 KB snatch/arm (24/16) 16 toes to bar  Tuesday Warm Up: 3x: HS walk attempt or bear crawl 5 jump squats 10 1-legged side to side hops 25m shuffle, turn 25m shuffle 50m carioca Strength/Skill: 8*250meter row Rest 1:1 WOD: (12 min cap) Diane 21,15, 9 Deadlifts (225/155#) & HSPU Scaling versions: 21-15-9 DL 12-9-6 Wall Climb or 21-15-9 DL / Seated DB Strict Press (35/20, scale from there)   Please note the Memorial Day class schedule- 830am Oly Uptown, 10am Wod uptown, 11am Wod Downtown, 1pm Wod Midcity Monday Warm Up: Coaches' Choice WOD: "Murph" 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run (can be completed with a partner or scaled in other ways) In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  |
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