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Whole Life Challenge to start on September 15th. Wednesday 3 rounds 100m Row Sprints 1 length Samson Stretch w/pvc Mobility: Skill: Inversions, 10 mins Continue progression from last week BEG: Frog Stands, Tripod, shoulder touches, handstand holds ADV: HSPU's with Rings, Parallettes, plates or Handstand walks WOD: AMRAP 12 minutes 5 pullups 5 burpees 5 ring dips Some are getting good at walking on their hands!  Lyse  Carroll - who is moving to Seattle soon. Tuesday Run Club 630PM: Meet at Jefferson Playground. Bring a watch. Warm Up: 400m Run 15 wall squats Mobility: Strength: Back Squat BEG: 3x5 with 5lbs more than last week. ADV: Using 90% + 10lb of 1rm, 65%x5, 75%x5, 85%x5+ WOD: Row 500m 50 Box Jump 24/20" 50 Pushups 50 Sit ups 50 American kb swings 1.5/1 pood 50 supermans Extra Credit Core Work: Not for Time 20 Turkish Get ups 1.5/1 pood 
strong, flat, back
New Tab on Mindbody: Open Gym As an experiment, we are going to post some open gym times on the open gym tab. These will be times when a coach is at the gym, but there is no class currently going on. You may come in and make up a workout, get in a workout or do some auxiliary work. You will not be required to sign in, but as a coach's schedule my suddenly change, we could cancel an open gym at anytime. If you do sign in, it will not count as one of your classes (the benefit of signing in is, you will be likely notified if a open gym is cancelled). Contact us at crossfitnola@gmail.com, or in the comments below, if you have any questions. Monday Warm Up: Run 100m 10 Turkish Get-ups Mobility: Strength: Power Snatch Burgener w/bar On the minute for 8 minutes: 2 High Hang PS @80% of 1 RM WOD: 21-15-9 overhead squat 135/95lb toes to bar  Burpee Love Saturday
7/28/2012 Warm-Up Run 800m/Row 1,000m 1-length lunging pass-thrus 1-length duck walk 1-length samson stretch 1-length centipede 10 wall squats 10 wall angels WOD: In teams of 2 5-minute stations for max reps, 90-seconds to rest/record score/switch stations 1: Wall Ball/Sit up (20/16) 2: Box Jump/Push up (24/20) 3: Dumbbell Jerk/K2E (35/25) 4: Thruster/Burpee (45/33) 5: Overhead Squat/Double Under (65/45) 6: KB SHDP/Pull Up (32/24) ** Rep scheme is increasing ladder ** Score per station is highest reps completed by BOTH partners ** Overall score will be determined by lowest placement across all stations Friday Warm Up: 1200m run Mobility: Skill/Strength: GOAT 10-15 min WOD: (approx 70-80% of 1 rm) Every 30 secs for 10 min: 1 Power Clean + 1 Hang Power Clean + 1 Jerk As heavy as possible Your score is weight left on bar when you finish wod> You many not add weight during the wod. 
It has been a tough week...
Thursday Warm Up: 6 minutes: 1 min on, 1 min off Russian KB swings 1.5/1 pood Mobility: Skill: Pistols 10 min Beg: Work on Progressions ADV: 2 to 4 reps on the min, add weight if possible WOD: 3 rounds 100m Plate Carry 45/35lb 25 burpees 
Wednesday Warm Up 3 min double under flights 7 unbroken pullups 7 Thrusters w/bar 7 Overhead Squats w/bar Mobility: Skill: Inversions, 10 mins Continue progression from last week, 3-5 reps or holds Beg: Frog stand, tripods, shoulder touches, handstand holds ADV: HSPU's from rings, parallettes, plates WOD: 4 rounds: AFAP 50 double unders 10 Push Jerk 135/95lb REST 30 sec Then 1 Max set of unbroken Pullups Rest exactly 1 minute ADV: Chest to bar pullups 
Tuesday Run club 630PM: Meet at Jefferson Playground and Bring a watch. Come learn proper run technique and improve WOD times! Warm Up: 1000m row Mobility: Strength: Back Squat BEG ADD 5-lbs from last week and use same weight for working set 5-5-5 ADV: Deloading Week: 5x40%, 5x 50%, 5x60% WOD: Run 2 miles for time  Monday Warm Up: 6x50m Strides w/3 pushups Mobility: Strength: Power Snatch Burgener w/bar On the minute for 10 mins: 1 PS from floor 1 PS from mid thigh @75% of 1 RM WOD: 30 Squat Snatches for time 115/80lb On the zero minute, begin with 5 burpees. On every minute until you finish the snatches do 5 burpees. Int: 95/65lb, 3 burpees Beg: 65/35lb 2 burpees ADV: 135/95lb  Strong, flat back. |
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