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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 
Elliot has legit chest to bar pull ups
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" 
Sarah on thrusters
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 Happy Birthday Jeff!!!! 6/25/81 Warm Up: 600 meter Row 25 Overhead Squats w/bar 81 Double Unders 5 min MOB Clean Drills Strength: on the minute for 8 minutes: 2 high hang power clean @80 percent of 1 rm WOD: 4 rounds 10 Power Cleans 135/95lb 5 Shoulder to Overhead 135/95lb 30 double unders level 3: 115lb/85-75lb level 2 95lb/ 75-65lb level 1: 75lb/55lb or less 
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...               |
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504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
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