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For those trying to figure out which division to sign up for:
For Mens Rx: - should be able to do C2B pull-ups, will accumulate extra points if able to do muscle-ups as well - OHS at 95/115/135, bar starting on the ground - wallballs, 20lbs ball to 10 feet - Russian KBS (eye-level swing) 32kg - Toes to Bar For Womens RX: - should be able to do unassisted pull-ups, will accumulate extra points if able to do C2B pull-ups as well - OHS at 65/85/95, bar starting on the ground - wallballs; 14lbs ball to 9 feet - Russian KBS (eye-level swing) 24kg - Toes to bar For mens Scaled: - Box Jump Overs 24" (no step-ups) - Front Squat at 95/115/135, bar starting on the ground - wallballs, 14lbs ball to 10 feet - Russian KBS (eye-level swing) 24kg For women scaled: - Box jump Overs 20" (no step-ups) - Front squat at 55/65/75), bar starting on the ground - wallballs, 10lbs ball to 9 feet - Russian KBS (eye level swing) 20kg Happy Halloween! Thursday The Whole Life Challenge Wraps up this week. Times to complete your final workout and measurement are 6:30 am at Midcity, or 5:30 pm (will stay until a little past 7 pm if you need to come in late), also at midcity. The big final will be Saturday at 10 am, followed by a BBQ, so bring your favorite paleo, or non-paleo treat. We will be cooking some chicken and hanging out for a couple hours! Warm up: 2 rounds 5 no pushup burpees 10 jump squats 15 scap pushups Mobility Strength/Skill: Front Squat 2 sets of 6-8 at moderate weight 2 sets of 3-5 at heavier weight WOD: Team Row 5k: Switch every 250m 25 min CAP  Swim WOD - This takes place same day as last WLC day Date - Sat Nov 2 @ 10am Location - UNO Aquatic Center Cost - $2 to UNO / Sign in on MindBody Bring - Jump Rope,Towel, tennis shoes (useful on cement), water, goggles Wednesday Warm up:Row 250 (last 100 fast) 10 scap pullups 4 Turkish get ups THEN: Theraband 2 x 15 each Internal/External, Flexion and Extension Mobility Strength/Skill: Strict Press 4 sets of 6-8 WOD: 5 rounds: 100m farmers carry 1.5 pood/ 1 pood (1 KB or DB each arm) ,4 wall walks 
Tuesday Warm up: Warm up: 15 burpees 15 pvc or bar thrusters 15 good mornings Go thru Theraband mobility: 2x15 of each: internal/external, Adductor/Abductor Mobility Strength/Skill: Power Clean 4 EMOM for 7 min @ 70% of 1RM WOD: 10-9-8-7-6-5-4-3-2-1 Burpees, Sit U air squats 
Monday If you are interested in competing in the Holiday Ho-Down on December 7th (Wod Wars III) you should hurry and sign up. This is a regional competition and the divisions are filling up fast with NON-CrossFit Nola competitors. You can go to the EVENTS tab to sign up! Let any of the coaches know if you have questions about the event. There are four divisions you can compete in: Teams of 2 Men, RX or Scaled Teams of 2 Women, RX or Scaled Jeff's thank you to all the DSS CrossFit NOLA Volunteers Warm up: Run 400m 10 lunging Samson stretch (5 forward, 5 back) 10 side reaching lunges (5R/5L) 10 ring rows 10 kips Mobility Strength/Skill: 3 sets of 4-6 Strict Pullups WOD: 10 min of 1 min on, 1 min off (5 rounds total) ME Russian KB swings 2/1.5 pood Score is total number of swings. 10 burpee penalty for each time the kettlebell is put down within the working minute.  Open gym times
Midcity 11:00 am - 12:30 pm, Powerlifting 11-12:30 also Uptown 5 pm - 7 pm, after the Saints game. We have been diligently working on CrossFit NOLA Downtown, and are shooting to have it open by November 4th. We will keep you updated as Saturday WOD
9&10 Uptown 8422 Burthe 10&11 Mid City 540 North Cortez Rachel's Revived Knee WOD (one year ago she injured her knee during a WOD .. And she's back and stronger than ever!) Warm Up Run 800m 2 rounds: 20 lunging pass thrus 15 thrusters 45/33 10 OH squats 45/33 :30 L-tuck on rings/pull-up bar 5-min :30/:30 Jump Squats 45/33 WOD: In teams of 3, for time: 200 wall balls 20/14 150 goblet squats 32/24 100 FR walking lunges 75/55 50 OH squats 75/55 In between each movement, row 750 (250m each) 30-min cutoff Friday Warm up:1 min singles 4 min DU Practice: ADV 10-20-30-40 etc INT 5-10-15-20 BEG sets of 1 Then 2 rounds 5 Pull-ups or Ring Rows 10 kips Mobility Strength/Skill: GOAT WOD: 5 rounds 10 push press 75/55lb 40 DU's (sub 20 jump tucks for double unders) 
Thursday Warm up: 2 rounds 5 no pushup burpees 10 jump squats 15 scap pushups Mobility Strength/Skill: Front Squat 2 sets of 6-8 at moderate weight 2 sets of 3-5 at heavier weight WOD: 2 rounds 10 TTB 400m Run 10 TTB 200m Run 10 Strict Pullups 200m ROW 10 Strict Pullups 
Swim WOD - This take place same day as last WLC day Date - Sat Nov 2 @ 10am Location - UNO Aquatic Center Cost - $2 to UNO / Sign in on MindBody Bring - Towel, tennis shoes (useful on cement), water, goggles Afternoon Open gym (1pm) has been moved to Midcity today only Wednesday Warm up:Row 250 (last 100 fast) 10 scap pullups 4 Turkish get ups THEN: Theraband 2 x 15 each Internal/External, Flexion and Extension Mobility Strength/Skill: Strict Press 4 sets of 6-8 WOD: 12 min AMRAP 3 Muscle ups (sub 3 ring dips or 3 pushups) 6 Front Squats 115/95lb 9 American KB 1.5/1 pood  |
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