Open Gym Schedule

Uptown - 11am-2pm

Midcity 10 am to 2 pm

Downtown 4 pm to 6 pm

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

Saturday15:00 AMRAP 

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"

• 66 Deadlifts, 110/75 pounds
• 66 Box jump, 24 inch box/20 in
• 66 Kettlebell swings, 1.5 pood/1pood
• 66 Knees to elbows
• 66 Sit-ups
• 66 Pull-ups
• 66 Thrusters, 55/40 pounds
• 66 Wall ball shots, 20/14 pound ball
• 66 Burpees
• 66 Double-unders

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

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!