Tuesday

Warm up:
5 min AMRAP
Run 100m
10 Paused Goblet Squats
10 Jump Squats

Mobility

Strength/Skill:
Find a 1RM Front Squat

WOD:
"Jack"
20 min AMRAP
10 Push Press (115/75lbs)
10 KBS (24/16kg)
10 Box Jumps (24/20in)

Monday

5 min AMRAP: 
:30 Jumping Jacks,
:30 Mountain Climbers, 
:30 Arm Circles, 
:30 Lunging Samson Stretch

Skill/Strength:

For 4 sets: 
P1: :30 HS Hold (Adv) or Plank Hold (Beg), 
P2: 5-15 UB HR Push-ups,  ADV (ring pushups)
Rest 1 min then switch stations


WOD:
Retest:
2000m ME row

OPEN GYM

Uptown: 9 am to 10:30 am

Saturday Schedule:

Uptown/Burthe St: 9 and 10am Group WOD

Downtown/Magazine St: 915am CF Kids, 10am Group WOD, 11am CF Teens

MidCity/Cortez St: 9am Free Intro, 10am Group WOD, 10am Strongman, 1030am Gymnastics, 
11am Group Wod, 11am (Female) Competitors, 11:30am WLC Final WOD

Open Gym: Uptown- 1:30-3 pm


Group WOD:

Warm-up:
3 rounds:
200m row sprint
10 lunging pass thrus
10 good mornings (empty bar)
10 strict press (empty bar)
10 wall squats

Mobility: Hamstrings, Front Rack

In teams of 3*:
60 Deadlifts (185/125) (reps divided evenly, in 10s)
Run 200m (everyone at once)
60 V-ups (reps divided evenly, in 10s)
Run 200m (everyone at once)
60 Power Cleans (135/85) (reps divided evenly, in 10s)
Run 200m (everyone at once)
60 Thrusters (95/65), (reps divided evenly, in 10s)
Run 200m (everyone at once)

*Teams of 2, scale to 45 reps, in sets of 5 and 10

CHANGE: Gymnastics class will be at 10:30 am at Midcity.

Also, WLC finals will take place at 11:30am at Midcity. If you are signed up for the gymnastics class, you may do the WLC workout for your WOD if you had originally planned on doing the class wod.


There will be the regular 10 and 11 am Group Wods at MidCity.
Strongman 10am, Midcity.

Please sign up on Mindbody!!

OPEN GYM: UPTOWN- 130-3pm



Spots still available for SATURDAY'S (6/28) Kendrick Farris Seminar (olympic lifting emphasis) at CF Fullbore (3333 Division St., Metairie, LA 70002). 

Sign up here:
http://clients.mindbodyonline.com/ws.asp?studioid=130218&s-8&sTG=2&sView=day


$200 for seminar.  The first session is the lifting seminar starting at 9 am. The second session is a meet and greet starting at 1 PM. 

Contact Full Bore for more details or Julie at 504-236-5858

Friday

Warm up:Row 4 min easy pace with stroke rate of 18-20

Mobility

Strength/Skill:
10-12 min Limited GOAT
1) Make-up Mon-Thurs
2) Extra Mobility
3) Strict Pull-up, 3-5 ONTM 
4) DU practice, :30 on :30 rest

WOD:
3 rounds
7 C2B Pull-ups
21 Burpees (jump and touch an object 6" above reach each burpee)

Thursday: ATTN:

 It would be a great idea to wear long socks or tights today for the rope climbs to avoid rope burn!


Warm up:5 min AMRAP
1 min DU practice
10 Wall Squat
2 Lengths Side Lunges

Mobility

Strength/Skill:
Find 1RM Squat Clean

WOD:
Rope Climb technique, then
8 min AMRAP
2 Rope Climbs/2 Rope Walks
10 Burpee Box Jumps 24/20

Wednesday

Warm up:5 min AMRAP
10 Scap Push-ups
10 Paused Ring Rows
10 No Push-up Burpees

Mobility

Strength/Skill:
Push-up Practice
Try deficit, clapping, or plyometric push-ups
Accumulate 30-40 reps in sets of 5-10.

WOD:
"Michael"
3 rounds for time
800m Run
50 Supermans
50 Sit-ups

Tuesday

CrossFit Kids- 4:15 downtown with Coach Aaron
CrossFit Endurance 6:30pm, Uptown! - Sign up on MIndbody!

Warm up:
5 min AMRAP
Run 100m
10 Paused Goblet Squats
10 Jump Squats

Mobility

Strength/Skill:
Every 3 min for a total of 5 sets
3 Front Squats + 3 high box jumps

WOD:
11.4
20 min AMRAP
9 Power Cleans (135/85lb)
12 TTB
15 Wallballs

Monday

Warm up:5 min AMRAP
:30 Jumping Jacks
:30 Mountain Climbers
:30 Arm Circles
:30 Lunging Samson Stretch

Mobility

Strength/Skill:
Alternate between the following for 4 sets of each
A1) 10-12 Neutral Grip DB bench press, Rest :60
A2) Accumulate 1:15 in a HS Hold, Rest :60

WOD:
Row 1000m

Cashout:
Accumulate 3 min in hollow hold