Open Gym 10:00 to 11:30 am at CrossFit NOLA 504

Saturday 6/30 -- WEAR LONG SOCKS FOR ROPE CLIMBS!

Warm Up
Row 1000m
1 length centipede with pushup
1 length bear crawl
1 length duck walk
1 length lunging pass thrus
3 rounds
10 jump squats
10 wall angels
10 thrusters with bar
30-sec plank hold

WOD:
In teams of 2 or 3:
20-min AMRAP:
While Partner A runs 400m, Partner B completes:
1 Rope Climb
10 Mountain Climbers
15 Wall Balls 20/14

Friday

Warm Up:
400m Run
10 pullups
10 pushups
10 air squats
10 toes to bar

Strength: GOAT 15 minutes

WOD:
Row 500m

THEN: 3 rounds
25 air squats
50 double unders
THEN:
Run 400m

Thursday

Warm Up:
5 min American KB swing 1.5/1 pood
30 sec on 3o sec off

5 min MOB

Strength: Jerk
on the minute for 8 minutes
2 Split Jerks @80% of 1 RM

WOD:
21-15-9
push press 115/75lb
box jump 30"/24"

Wednesday

Warm Up:
800m Run
15 wall squats

5 min MOB

Strength: Back Squat
5x2 (5 sets of 2) at same work weight as last week

WOD: 3 rounds
7 Muscle ups (sub 7 CTB + 7 Dips)
21 DB Thrusters 35lb/20lb

Congratulations to those who competed at the summer partner throwdown!  It was hot as hell and the day was long!  Aaron and Kelsey turned in 3rd place performance in the Coed Rx division.  Cathy and Al finished tied for 2nd place in the Coed Scaled division.  Great job representing the gym guys!  If you are interested in competing, keep an eye out for more upcoming activities.  Local competitions are the best way to get some experience and are usually a lot of fun!  We are proud of you guys!

Your next opportunity for a mini competition is at Wednesday July 4th at CrossFit NOLA 504 with Road to the Cure.  We will be getting the grill out!

Tuesday

Run club: 630Pm, meet at Jefferson Playground. Come learn proper run technique and improve WOD times!

Warm Up:
Row 250
10 Pullups
10 air squats
20 lunges

5 min MOB

Strength: pushups
3 sets at 75% of last weeks reps

if last week was not successful, try last weeks set again (4 sets @ 65% of max reps)

WOD: 2 rounds
50 double unders (150 singles)
25 burpees
25 sit ups

Monday

Sunday Schedule:

Open Gym Uptown 10am-Noon
Open Gym MidCity 1pm-4:30pm

Powerlifting Fundamentals 1pm MidCity
Powerlifting 2pm MidCity
Active Recovery 3:30pm MidCity

Saturday

Warm-Up
Leg Swing Cycle 10-L/R, 10-F/B
Run 800m
1 length samson stretch
1 length lunging pass thrus
10 scapula pull ups
10 banded pass thrus
10 jump squats
10 wall climbs

WOD on the levee:
In teams of 2, complete 5 rounds each:
50m duck walk
10 med ball cleans 20/14
50m crab walk
10 KB Snatch 24/16
50m bear crawl
10 burpees
50m sprint

Friday

Run 800
5 pullups
5 pushups
5 air squats
5 toes to bar

5 min MOB

Strength: GOAT 15-20 mins

WOD: 10 min AMRAP
100m sprint
5 burpee pullups

Bye bye Rae!  We will miss you...