Thursday

Warm up:
3 rounds
Run 100m
7 jump squats
7 roll ups

Mobility

Strength/Skill:
20 minutes to establish a 1 RM Front Squat

WOD:

ME 1 mile run

One of our members, Stirling Barrett will be launching his new line this weekend..If you can make it, here are the details!!

The long-awaited official KREWE du optic launch party will take place on Saturday, August 3rd, 6pm – Till in Dirty Coast Press Arts and Warehouse District location. The KREWE has been working hard all summer to make sure that 329 Julia Street will be the place to be on White Linen Night.

KREWE will also be unveiling the fruits of their artistic partnership with artist/sculptor Benjamin Bullins in the form of the KREWE cart, an upcycled tricycle that will also serve as a mobile display case. The introduction of the KREWE cart will mark the first of many collaborations with the New Orleans creative community.

KREWE will also be partnering with Old New Orleans Rum, who will be mixing specialty cocktails and daiquiris all night to ensure everyone’s cups stay full and the bar is never dry. Take liberties and drink local at what’s sure to be the hottest party of the summer—and the talk of the Night. 

evite - https://www.facebook.com/events/1773077242833005/

Wednesday

Warm up:
2 rounds
15 KB swings
4 Turkish get ups

Mobility

Strength/Skill:
5 rounds
2 Snatch grip Push Press + 1 OH Squat

WOD:
AMRAP 15 min
400m run
15 OH squats 95/65lb

Int - 75/55#
Beg - 55/35# or less

Tuesday

Please DO NOT do your own workout today between 630pm-730pm, uptown. Platforms are being used by the class. Thanks!

CrossFit Endurance 630pm, Uptown, Sign up on mindbody as space is limited!

Warm up:
2 rounds
1 minute any style jump rope
2 wall walks
10 lunging pass thrus


Mobility


Strength/Skill:
10 min EMOM
EVEN - parallett L-sit
ODD - handstand holds


WOD:
4 rounds each ( 25 min time cap)

Partner 1 does 1 round, Partner 2 rests
20 American KB swings (1.5/1 pd)
12 HSPU (sub pushups)
12 pull-ups (sub ring rows)

Int - 16/12 kg
Beg - 12/8kg

Monday

Remember that this Friday we will be participating in CrossFit For Hope, aiding in cancer reaserch for St. Jude Children's Hospital.Click on link to create your own donation page, or come on Friday to be a part of the nationwide cause.

Warm up
2 rounds
200m run
7 Thrusters, bar/pvc
7 muscle snatch

Mobility:
Shoulders/hips

SKILL: Power Snatch
5 min EMOM
2 Snatch from the ground at 80 percent
Then immediately on minute 5
2 min amrap power snatch

Score is total snatch in all 7 minutes. Only 2 attemps during the EMOM portion.

WOD:
3 rounds
10 DB or KB Thrusters 50lb/30lb, 
200m run 

THEN: REST 3 mins

 3 min AMRAP
Max Effort Toes to Bar


                               Tripp and Jeff take on the Prowler at the 2013 CrossFit Games in Carson, CA

Saturday

Warm up

2 rounds

1 min singles

1 min doubles

20 pass thrus

10 good mornings

Mobility: pigeon stretch

WOD: in teams of 3, complete 5 rounds:

5 deadlifts 225/135

10 box jumps 24/20

15 KB Swings 24/16

20 wall balls 20/14

Partner A goes through all 4 movements as quickly as possible

Partner B starts as soon as partner A finishes B's next movement

Partner C starts as soon as partner B finishes C's next movement

Partner A doesn't start the next round until Partner C completes the entire prior round.

30-min time cap.

Sunday Schedule

Powerlifting, 11am-1230pm 540 N Cortez St
Open Gym 10am-1230pm 540 N Cortez St
Open Gym 2-4pm 540 N Cortez St

Right now, Masters athletes are competing at the 2013 CrossFit Games in California. This morning at 11am EST, the first event for individual competitors will take place in the pool. To watch these event on live feed you can go to
www.games.crossfit.com or on ESPN3 via internet.


Also this weekend, Mannings Restaurant located on Fulton St. will be showing the Games.   Free parking is available at Harrahs garages, with entrances to the Garages on Convention Center Blvd.   On Friday and Satuday the games start at noon EST and on Sunday they begin at 11 am EST . They have 30 Tv's plus 2 giant screens. Comment in the box if you are interested and which days and times you might be available. I will try to coordinate a time for everyone to go.

**No Open Gym AM or PM at Burthe St Today**

Friday

Warm up:
2 rounds
Run 100m
7 wall squats
7 pushups
7 strict pullups
7 sit ups
7 supermans

Mobility

Strength/Skill:
GOAT

WOD:
3 RFT
20 pistols alternating (sub 20 jump squats)
15 burpees
10 strict pullups

**No Open Gym at Burthe St today PM or AM or PM on Friday, please plan accordingly**

Thursday

Warm up:
3 rounds
Row 100m
7 jump squats
7 roll ups

Mobility

Strength/Skill:
Front Squat
5 x 3 @ 90% of 1RM

WOD:
For Time (20 min time cap)
100 double unders (2x singles)
40 sit-ups
30 lunges 135/85#
20 shoulder to Overhead
10 HSPU

INT - 95/65#
BEG - 65/45 or less