Sunday: 2am- set your clocks back an hour! Daylight Savings Time! See y'all Monday!!





Because CrossFit NOLA is hosting the Deep South Shootout, all regular classes this weekend are canceled. There will be an open gym session Saturday morning from 10:15-11:45a at the Uptown location, 8422 Burthe Street.



Friday- Happy Halloween!!! Costumes Welcome today!!!

Warm Up:
2 minutes Row
2 minutes Double under practice
2 minutes Scap Pull-ups/push-ups

Mobility

Strength/Skill:
Find 2RM Back Squat or Front Squat
(Goal is to be SCARY strong!)

WOD:
"The Evil Witch" (also known as Karen)
150 Pumpkin Throws to the Wall for time
(20/14lb Jack-o-Lanterns)

Thursday

Olympic Lifting Uptown, 830am! Clean Focus


Warm Up:
Run 400: 
THEN 1 or 2x: Barbell WU: 
5 shrugs, 
5 HPC, 
5 FS, 
5 Press, 
5 Behind the neck Press or PP in Sn Grip, 
5 OHS

Mobility

Strength/Skill:
Find 2RM Power Clean



WOD:
"JT"
21 - 15 - 9
Handstand Push-ups
Ring Dips
Push-ups
(sub seated strict DB press for HSPU)

Wednesday

Warm Up:
5 min KB/Burpee Warm up:
2 minutes of 30s on, 30s off alternating between KBS and Burpees, then
3 minute alternating Tabata rounds of KBS and Burpees

Mobility

Strength/Skill:
Find 2 RM Strict Press or Push Press



WOD:
Shortened "Tosh"
3 Rounds for time
Run 100, then Rest 1:1
Run 200, Rest 1:1
Run 400, Rest 1:1

Tuesday

Warm up:
200m Run
10 Side lunges
10 Wall squats
10 Strict pull-ups (rows)
10 Dips or push-ups
THEN 4 x 50m sprints @ 70/80/90/100% effort

Mobility

Strength/Skill:
Find 2RM Deadlift


WOD:
"Fran"
21 - 15 - 9
Thrusters 95/65
Pullups

This week is a tester week. We are starting it off with a fundraiser for Breast Cancer Awareness Month.

"Grace" will be our first workout of the week, and if you feel so inclined, you may donate in honor of someone you love, a close friend or family member, or just because. We have started a "Team Crossfit Nola" page which you can click on HERE


Monday

Warm Up:
2 minutes Row
2 minutes Double under practice
2 minutes Scap Pullups/pushups

Strength:

3 rounds
AMRAP unbroken Strict Pullups -2
Rest 1 minute
AMRAP unbroken dips -2
Rest 2 mins


WOD:

"GRACE"
30 Power Clean and Jerks 135/95lb



BARBELLS FOR BOOBS:

We are dedicated to the early detection of Breast Cancer, with an emphasis on women & men under the age of 40. Inspired by athletes everywhere, local communities come together to fundraise and help us detect potentially life-threatening Breast Cancer occurrences. Every day, one less woman, one less man, one less athlete is amongst us. Our goal is indeed a lofty one, we aim to achieve the unachievable; to ensure that everyone gets access to detection services. Until then, Everyone Has A RIGHT to Know.

Open Gym

Uptown: 10:30 am to 11:30 am

Mid city: 3:30 pm-5:30pm

Warm up:

2 rounds:

Run 200m

10 lunging pass thrus

10 wall squats

10 thrusters

:30 samson stretch per side

Filthy Fifty (50 reps of each movement) or teams of 2, 60 reps total

Box jump 24/20

Jumping pullup

KB Swing 24/16

Walking Lunge

K2E

Push press 45/33

Back extension

Wall ball 20/14

Burpee

Double under

Friday

Warm Up:


Run 400: 
THEN 1 or 2x: Barbell WU: 
5 shrugs, 
5 HPC, 
5 FS, 
5 Press, 
5 Behind the neck Press or PP in Sn Grip, 
5 OHS

Strength:
8 min EMOM 
EVEN 30 sec Strict Pullups, 
Odd- 30 sec HR Pushups (these can be FAST and do not have to use band- get chest to floor and off ground)

WOD:
For Time: 
A. Row 500, 
40 burpees over rower 
REST 2 mins 
B. 3 rounds 20 Russian KB Swings 2/1.5, 
20 Box Jumps 24/20, step down

Thursday

NOTE: bring long socks as rope climbs are a sub movement in today's wod!

Olympic LIfting- Uptown 8:30am- Clean focus

Warm Up:
5 min KB/Burpee Warm up:
2 minutes of 30s on, 30s off alternating between KBS and Burpees, then
3 minute alternating Tabata rounds of KBS and Burpees

Mobility

Strength/Skill:
Front Squats
5 x 5; Building to Heavy set of 5
2 min Rest between sets


WOD:
6 min AMRAP
3 Muscle Ups (if you have MU's must do at least 1) 
(intermediate, sub rope climb) ( People who are on bands for pullups will sub pullups)
6 Hang Power Cleans 155/115
9 Air Squats


2 Min Rest


6 min AMRAP
4 Ring Dips
6 Power Cleans (from ground)
9 Burpees over bar