Just a reminder that if you are on a package (rx+, rx or sx) you are being billed today. You may not be able to sign up for class until the payment goes through, so don't buy another package. It renews on the first of each month..Thanks

Monday
Warm up:
10 burpees
5 wall climbs
3 min double under flights

Chris Spealler explains proper technique to learn how to perform efficient double unders.


Mobility

Strength:
Strict pull-ups
3 x 12, rest 90 seconds between sets
INT  3 x 10 (partner assisted)
BEG  3 x 8 (partner assisted)

WOD:
4 Rounds for time:
400m run
10 TTB
10 box jump (24/20)

Sunday: open gym, 10-11:30, Mid City
Powerlifting 12:30-2pm, Midcity
Active Recovery 2-3pm, Midcity
Open gym 12:30-3pm, Midcity

Open Gym, 1:30-3:00pm, uptown  ( NO open gym during the 10am class)
9am-11am, Mid-City


Saturday!!!

Warm Up: Junkyard Dawg! woohooooo

In support of our CrossFit NOLA team competing this weekend at the Pensacola Beach Brawl, we are gonna WOD it up!

WOD 1 : In teams of 3 or 4 (add 30 reps for teams of 4)

Plate Run: 25lb/10lb
200m, 100m
Each team member runs 200m then 100m while ONE other team member does 2-fers (14lb/10lb)
Score is number of 2-fers

REST 5 mins

WOD 2: 
ADV: 
100 Thrusters 95/65lb
60 Snatch
40 Overhead Squat
and
700 double unders

INT: 
100 Power Cleans 95/65lb
60 Front Squat
40 Shoulder to Overhead
and 
1000 singles

You must complete all thrusters/power cleans before moving onto snatch/front squat etc... Double unders/singles may be done while the bar complex is going on. NO SINGLES WILL BE ALLOWED

REST 3 minutes

MAX EFFORT BOX JUMPS in 3 minutes 24in/20in

Each team member does 1 consecutive minute of box jumps for max box jumps. You must open hips at the top. 

At the end of all three wods there will be a prize/penalty :)

Friday

Warm up:
10 jump squats
10 pull-ups
10 push-ups
10 sit ups
10 supermans

Mobility

Strength/Skill:
10 min GOAT 

WOD:
Almost "Jason"
ADV: 
100 squats
5 muscle-ups
75 squats
5 muscle-ups
50 squats
5 muscle-ups
25 squats
5 muscle-ups

(sub 5 pullups/5 dips for MUs)
(Squat reps sub 80/60/40/20 for INT or 60/40/20/10 for BEG)

Thursday

Make sure you check out our NEW member spotlight! 

Warm up:
5 min double under flights
10 front squats w/ bar
10 straight leg good mornings
10 leg swings (each leg)
10 TTB

Mobility

Strength:
Using 90% of 1RM deadlift
5 @ 75%
3 @ 85%
1+ @ 95%
BEG: 3 x 5 @ 85% of 1RM

WOD:
Every 90 seconds for 15 minutes (10 rounds):
30 double unders (sub  30 singles)
10 pullups (7/5 for MED/BEG)
3 ground to overhead w/ 65-75% of 1RM

Wednesday

Warm up:
750m row
3 wall walks
2 rope climbs

Mobility:

Skill:
10 min of handstand/inversion work
ADV: EMOM 1-3 HSPUs
INT: every other minute (maybe with bands)
BEG: w/ bands or strict pushups

WOD:
3 Rounds
200m run
10 jumping lunges
25 Russian KB swings 2/1.5
1 min rest
 
This is max effort during rounds.  Try to keep them within 3-5 seconds of pace.

Tuesday

Warm up:
500m Row

Mobility:
Burgener w/ bar or pvc

Strength/Skill:
Squat Snatch (75 - 80% of 1RM)
EMOM for 7:00
1 from high hang
1 from ground

WOD:
10-9-8-7-6-5-4-3-2-1
Push press 75/55
SDHP 75/55
TTB (sub knee raises/rollovers)  

Monday

Have you signed up for the obstacle course trials on Sat Oct 6 from 11 am - noon?  If you want to register,  email racesupport@mettlemane.com and tell them you are coming with CrossFit NOLA. We can carpool from the gym that morning. The trials are in Marrero and will last 1 hour. Jeff and Mollie are definitely participating and think it will be a fun time! They can accomodate 50 people per hour! These are all the details available at this point!  Oh yeah, it is FREE!  You NEED to email them to get your name on the list. 

Warm up:
3 min double under flights
10 burpees
10 jump squats

Mobility:

Strength:
Pullups w/ varying grips
1 x 5 wide 
1 x 5 normal
1 x 5 narrow
1 x 5 supinated 

WOD: "Jump "Ship" - 25 Minute Cutoff

5 Rounds
7 squat clean 185/125
8 burpee box jumps 30/24

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Sunday

Open Gym, Uptown, 10 - 12 am, 2pm-330pm

Open Gym, MidCity, 10-11:30am
Powerlifting, MidCity, 10-11:30am

10 am Group Wod!

Warm-Up
Run 400m
2-min couch stretch each side

3 rounds:
1 length centipede with push-up
1 length samson stretch lunges
10 pass thrus
10 pull-ups
10 burpee broad jumps

In teams of 2-3, 5-min stations for max reps:
1: While Partner A rows 10 calories, Partner B does AMRAP Abmat Situps
2: While Partner A does 2-lengths Farmer's Carry, Partner B does AMRAP KB Swings 24/16
3: While Partner A runs 100m, Partner B does AMRAP Burpees
4: While Partner A does 15 double unders (or attempts), Partner B does AMRAP thrusters 45/33
5: While Partner A does 5 man makers 35/25, Partner B does AMRAP wall balls
**2-min between stations to get score on the board and switch
**Teams of 3 will carry a plate 45/25, if the plate touches the ground each member on the team must complete 10 burpees immediately.

 Open gym: Uptown, 2pm-4pm