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Holiday Ho-Down WODS Wod #1: RX Men: 8 min AMRAP, one partner works at a time 25 OHS 95 25 C2B Pull-ups 25 OHS 115 25 Muscle-ups AMRAP OHS 135 Rx Women: 8 min AMRAP, one partner works at a time 25 OHS 65 25 Pull-ups 25 OHS 85 25 C2B Pull-ups AMRAP OHS 95 Scaled Men: 8 min AMRAP, one partner at a time 25 FS 95 25 Box jump overs 24” 25 FS 115 25 Box jump overs 24” AMRAP FS 135 Scaled Women: 8 min AMRAP, one partner at a time 25 FS 55 25 Box jump overs 20” 25 FS 65 25 Box jump overs 20” AMRAP FS 75 WOD 2: Rx Men: 12 min AMRAP, one partner working, one partner holding 100 Wallballs (20lbs to 10 ft), while partner goblet holds 32kg KB 100 Lateral Burpees over parallette, while partner hangs from pull-up bar Rx Women: 12 min AMRAP, one partner working, one partner holding 100 Wallballs (14lbs to 9 ft) while partner goblet holds 24kg KB 100 Lateral Burpees over parallette, while partner hangs from pull-up bar Scaled Men: 12 min AMRAP, one partner working, one partner holding 75 Wallballs (14lbs to 10 ft) while partner goblet holds 24kg KB 75 Lateral Burpees over parallette, while partner hangs from pull-up bar Scaled Women: 12 min AMRAP, one partner working, one partner holding 75 Wallballs (10lbs to 9 ft) while partner goblet holds 16kg KB 75 Lateral Burpees over parallette, while partner hangs from pull-up bar WOD 3 Mens RX: 8-10 min time cap 100 Russian KBS 32kg 80 cal on the rower 60 TTB Womens RX: 8-10 min time cap 100 Russian KBS 24kg 80 cal on the rower 60 TTB Mens Scaled: 8-10 min time cap 100 ab-mat sit-ups 80 Russian KBS 24kg 60 cal on the rower Womens Scaled: 8-10 min time cap 100 ab-mat sit-ups 80 Russian KBS 20kg 60 cal on the rower WOD 4 Floater WOD: TBA WOD 5 1 barbell per team, 5 min for both people to find 1 RM Ground to Overhead Saturday
Warm Up: As a group 20-25m of each: High Knees, Butt Kicks, Marching Soliders, Lunging Samson Stretch, Side Lunges, Straight-Leg Bear Crawl, Duck Walk, Burpee Broad Jump Front Rack Position, Banded Couch Stretch WOD: Build to a heavy power clean 5:00, drop to 70% 5 HPC 3 Front squats 1Shoulder to overheadTOH alternating rounds Friday NO MORNING CLASSES! Please sign up on mindbody! Warm up:Run 800m or Row 1000m or 4 min Jump Rope Practice Mobility Strength/Skill: GOAT "Heavy Helen" 3 rounds for time 400m run 21 KB swings russian 32/24 12 pullups 
 Thursday WOD at 8422 Burthe and 1309 Magazine at 9 am, open gym to follow at both locations until about 11:30. Open gym 8-9am Uptown. Warm Up Row 200 m DROM WOD You may split the reps with a partner "Don"
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.  Wednesday Warm up: 2 min Jump Rope, then: 5 scap push-ups 5 scap pull-ups 15x Internal and External rotation per arm Mobility Strength/Skill: Push Press from the Ground 10 min EMOM 1 Power Cleans + 3 Push Press WOD 3 rounds: 12 KB goblet squat 12 KB Step-up (6/leg) 12 Burpees  There will be two Thanksgiving Workouts!!! 9am Uptown 9am Downtown Sign up on Mindbody!! There will also be an 8am Uptown open gym CrossFit Endurace- Rowing-Learn to Row with proper technique! 630pm Uptown Tuesday Warm-up: As a group 20-25m of each: High Knees, Butt Kicks, Marching Soliders, Lunging Samson Stretch, Side Lunges, Straight-Leg Bear Crawl, Duck Walk, Burpee Broad Jump Mobility: Lax Ball to traps, lax ball to lats, Banded OH stretch Skill: Strict Pull-ups: 5 sets 2-3 reps WOD: In teams of 2: Row 2000m (switching every 500m), 200 DU or 400 singles (divided evenly, one partner can do doubles and one singles) and 60 Jump Squats (divided evenly) Time cap: 16 min  SUNDAY; TODAY IS LAST DAY TO SIGN UP FOR HOLIDAY HO-DOWN to ENSURE YOU GET A T-SHIRT WITH YOUR REGISTRATION! Sign up under events tab. Monday Warm up:Run 400m 10 Roll-ups (not the TTB sub kind) 10 Lunging Samson Stretches 10 Side Lunges Mobility Strength/skill: 10 min alternating EMOM :15 L-sit/tuck 10 Superman w/ 1 sec hold WOD: 10 min AMRAP P1: 100m OH Plate Carry (45/25) while P2: AMRAP Plank transitions 
Uptown 8 am - 11 am - please be courteous to the Strongman class at 10 am, and plan to be out of their way. We will be shutting down the gym shortly after the Strongman class for cleaning
Downtown 11 am Come to Brad's Strongman Class, Uptown 10am! Open Gym uptown 8 am - 11 am, please be courteous of the strongman class and stay out of their way! Afterwards, walk over to the Oak Street Po-Boy fest and enjoy all the work you put in! Be sure to part legally as the parking patrol will surely be out! Open Gym Downtown 11:30 am - 1:30 pm Happy Sunday!  |
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