Friday

Warm up:2 Rounds Quick Foot Ladder
1 foot run
2 foot run
lateral run
in and out
hop scotch
icky shuffle
bunny hops
Then 3 x 100m row sprint, rest 30 sec

Mobility

Strength/Skill:
Every 90 sec for 10 sets
3 Push Jerks
Increase in weight as able!

WOD:
For time
120 Double Unders
60 Kettlebell Swings (24/16)
Rest 90 seconds
80 DUs
40 KBS
Rest 90 sec
40 DUs
20 KBS 
(For Russian swings, 32/24)

Thursday

8:30am Olympic Lifting, uptown
6:30pm, Rowing Endurance, uptown

Warm up:3x: DB Complex (light DB). 
1: curl-lunge-press*5/leg 
2: DB RDL*10 
3: bent over row*5/side 
4: jump squat*10 
Then,
50 jump rope SINGLES 
Rest 15sec between sets

Mobility

Strength/Skill:
Evey 90 sec for 5 sets
Power Snatch + Hang Power Snatch + Overhead Squat

WOD:
20AMRAP: 
20 thrusters (75/55) 
20 cal row 
20 sit ups

Wednesday

Warm up:2 Round with a light med ball (12# or under)
10 torso circles 
10 side bends
10 good mornings 
10 wood choppers
10 standing Russian twists
Then, 3 x 10 burpees AFAP rest 30 sec between sets

Mobility

Strength/Skill:
Superset for 4 sets
A1) 10 Good Mornings
A2) 10 Banded side step each way

WOD:
For time
50 Wallballs (20/14)
25 Deadlifts (225/155)
50 Wallballs
5 burpees every min on the min starting at 60 seconds

Tuesday

Come to Endurance class and learn proper run technique with Coach Brandon!!! Sign up on Mindbody!

Warm up:3 Rounds of Dynamic drills for 10 yards
walk on balls of feet
small skips
Russian walks
high knees
Then, 4 x 50m sprints increasing speed each sprint (rest is walk back)

Mobility

Strength/Skill:
12 min EMOM
Even - 5-10 dips
Odd - 100m row sprints

WOD:
8 min AMRAP
7 Deadlifts (115/75lbs)
5 Hang power cleans
3 Thrusters
Rest 30 seconds

Monday

Warm up: 
2 Rounds Quick Foot Ladder
1 foot run
2 foot run
lateral run
in and out
hop scotch
icky shuffle
bunny hops
Then 3 x 100m row sprint, rest 30 sec

Mobility

Strength/Skill:
Front Rack Step-ups
4 sets of 5 each leg

WOD:
12 min AMRAP
8 Toes to bar
4 Power cleans (135/95lb)
Rest 1 min between rounds

Friday

Jeff competes all weekend at the 2014 CrossFit Games!!!

Warm up:3x: DB Complex (light DB). 
1: curl-lunge-press*5/leg 
2: DB RDL*10 
3: bent over row*5/side 
4: jump squat*10 
Then,
50 jump rope SINGLES 
Rest 15sec between sets

Mobility

Strength/Skill:
Front Squat
1 rep - 10 reps (~60%) - 1 rep - 20 reps (~50%) - 1 rep - 30 reps (~40-45%)
Each single should be heavier than the last
Building up to a heavy single while adding volume with higher sets of lower percentages.

WOD:
"Hulk Hogan"
Every 2 min for 20 min
3 Muscle-ups
5 Power cleans (185/135lb)
7 Burpees

Thursday

 

Both Endurance and Powerlifting tonight are cancelled as we have staff out of town at the Crossfit Games. The Endurance Row class wod will be posted uptown tonight so that people may come and do it on their own while Aaron is coaching the group WOD.

 

Warm up:

2 Round with a light med ball (12# or under)

10 torso circles

10 side bends

10 good mornings

10 wood choppers

10 standing Russian twists

Then, 3 x 10 burpees AFAP rest 30 sec between sets

 

Mobility

 

Strength/Skill:

Every 90 sec for 10 sets, do 3 Push press (increase as able)




WOD:

Run 1K

30 HSPU

Row 1k

Wednesday

CrossFit Games starts today! Updates on games.crossfit.com and ESPN3. Look for Jeff, he is number 050!

Warm up:
3 Rounds of Dynamic drills for 10 yards
walk on balls of feet
small skips
Russian walks
high knees
Then, 4 x 50m sprints increasing speed each sprint (rest is walk back)

Mobility

Strength/Skill:
Every 90 sec for 8 total sets
Power clean + Hang power clean + Push jerk
Add weight as able

WOD:
7 min AMRAP (descending clock)
50 Wallballs (20/14), then
AMRAP burpees in remaining time

Manning's Restaurant will be streaming the CrossFit Games on ESPN3 the entire weekend. There is a hashtag #Manningsgames that when you hashtag a photo, it will print out in the courtyard, so if anyone takes photos while they are out in California or gets some screen shots of Jeff at the Games, Mannings will display them at the party.

There will be wods for prizes in the courtyard on Friday and Saturday and CrossFit Nola is donating a few Jeff Germond t-shirts that you could take home!

CrossFit gyms from around the city will be going out, so join the fun and watch Jeff live this weekend!!! Go Jeff!

If it helps, you guys can post in the comments section to plan meeting up!

Tuesday

Sign up for CrossFit Endurance tonight at 630pm with Coach Brandon! Learn proper run technique!

Warm up:
2 Rounds Quick Foot Ladder
1 foot run
2 foot run
lateral run
in and out
hop scotch
icky shuffle
bunny hops
Then 3 x 100m row sprint, rest 30 sec

Mobility

Strength/Skill:
Sumo Deadlifts
5 sets of 5 increase in weight as able
Rest 2 min between sets

WOD:
3 rounds for time
20 Box jumps (24/20)
10 DB snatches (challenging weight)
5 Thrusters (115/75)
Rest 2 min between rounds