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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 |
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June 2023
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