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Monday Warm up: 2 rounds 200m run 7 thrusters w/ pvc or bar 7 muscle snatch w/ pvc or bar Mobility Strength/Skill: 15 mins to find 1 RM Power Snatch WOD: 3 RFT 30 KB snatch (15 right/15 left) + OH lunge 24/16kg 40 double unders (sub 120 singles) Int - 16/12kg Beg - 12/8 Sunday Schedule
Open Gym Uptown 10:00 am to 11:30 am Midcity 10 am to 1:30 pm Uptown 3:30 pm to 5:30 pm Saturday Schedule: EVENT UPDATE: The event is canceled for today. When it's rescheduled we will let you all know. Because of this, Eric will run a 10am class at the uptown location followed by open gym until noon. Liz will run 10am class at mid city followed by open gym until 1. No need to sign up just show up!
Check out the new Strongman Class starting this Sunday, 10am at 540 N Cortez with Brad. Crossfit NOLA will be closed this coming Saturday as our staff participates in "Flex, Hugs and Rock Unrolled". This event was created to raise $15,000 for My Brothers' Keeper's Kids' Fitness Programs and College Scholarship Fund, will take place on Saturday, June 29th, from 8:00 a.m. until noon at the Tree of Life at Audubon Park. It will include a Crossfit workout (lead by some of your favorite CF NOLA coaches!) as well yoga and a hydration and hugs station. More info posted in the gym and on Facebook. Bring a yoga mat or towel, and ask the coaches for more info! We encourage all members to make this your Saturday WOD! Friday Warm up: 800m run or 1k row Mobility Strength/Skill: GOAT WOD: 20min AMRAP 500m row 50 double unders (150 singles) 10 wall climbs 100m farmer's walk (24kg/16kg)  Thursday Happy Birthday Coach Jason! Warm up: 2 rounds 10 no push-up burpees 10 jump squats 10 wall squats Mobility Strength/Skill: Front Squat 5-5-5-5-5 @ 80% of 1RM WOD: 8x 200m sprints with 1:30 rest between 
Wednesday Happy Birthday, Coach Julie!!! Warm up: Row 500m 2 rounds :30 hollow hold 1 length Samson stretch Mobility Strength/Skill: HSPU/Inversion Adv - OTM for 10:00, 4-6 strict HSPU Int - OTM, 4-6 kipping; scale with 1 AB Mat Beg - OTM evens :30 inversion hold, odds 5 strict push-ups (women) or 5 DB strict press (men) WOD: OTM for 12:00 2 hang power snatch + 1 OHS @ 70-75% of power snatch 
It's time to sign up for WOD Wars II!
Teams will consist of 2 members (both of the same gender and from the same gym: uptown or 504). The intra-gym competition will be held on Saturday, July 13th beginning at 9am. There are RX and Scaled categories and if you are unsure of who to team up with, comment below or let your coaches know you need a partner. The cost is 15 dollars per person, please sign up on Mind Body! There will be an NOLA Team and a 504 Team, please sign up under the correct team and indicate your partner for the competition in the comments. Link to Events Page GUIDELINES RX Males -20# wallball shot for reps -Kipping pull-ups, no band -Thrusters at 95lbs for reps -Ground to overhead at 95lbs for reps -Push Press/Push Jerk/Split Jerk at 135lbs for reps -24" Box Jump for reps -Double Unders RX Females -14# wallball shot for reps -Kipping pull-ups, no band -Thrusters at 65lbs for reps -Ground to overhead at 65lbs for reps -Push Press/Push Jerk/Split Jerk at 85lbs for reps -20" Box Jump for reps -Double Unders Scaled Males -14# wallball shot for reps -Ground to overhead at 65lbs for reps -Push Press/Push Jerk/Split Jerk at 95lbs for reps -Thrusters at 75lbs for reps -20" Box Jump for reps Scaled Females -10# wallball shot for reps -Ground to overhead at 45lbs for reps, -Push Press/Push Jerk/Split at 65lbs for reps -Thrusters at 45lbs for reps -16" Box Jump for reps If you have any questions, comment below or ask your coach. Tuesday Happy Birthday, Coach Jeff!!! Warm up: 3 rounds 1 min singles 5 split squats w/ rear foot elevated per leg 10 pass thrus Mobility Strength/Skill: Hang Squat Clean and Push Jerk 1+1 OTM for 10:00 @ 80% of limiting factor Clean or Jerk WOD: 12:00 AMRAP 10 OH walking lunges w/ plate (45/25#) 15 burpees onto plate 
Monday Warm up:400m run 2 rounds 10 scap pull-ups :30 plank hold Mobility Strength/Skill: Pull-ups Find a 1RM weighted pull-up or max set of strict, then 5-5-5 Adv - weighted Int - strict Beg = partner assisted WOD: P1 works for 1:00 while P2 counts, then switch; 2 rounds through movements per partner wallballs 20/14# hang power clean 75/45# box jump 24/20" Push Press 75/45# Open Gym, Uptown, 3:45-5:30 pm Mid-City, Powerlifting: 10:30am, Active Recovery: Noon, Open Gym 10:30am-2 pm |
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