Monday: Happy Memorial Day!

Please check the class schedule and sign up on mindbody.We have limited classes today. If you don't sign up, there may not be a coach there.
You may attend classes at Crossfit NOLA today.


Warm Up
15 kettlebell swings
1 length centipede w/pushup
Arm Circle cycle

5 min MOB

Strength:
15 minutes to establish a 1 rep Max Push Press

Skill: Snatch
Burgener Warm up/Bar

WOD: "Randy"
75 Power Snatch 75lb/55lb

In honor of Randy Simmons, 51, a 27 year
LAPD veteran and SWAT team member
who was killed February 6 in the line of
duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Open Gym at CF NOLA 10 am to 11:30 am

Open gym at CF NOLA 504 2 pm to 4 pm

Saturday Team WOD


Warm Up
Run 400 Row 500 or Airdyne 30 cal

3 rounds
7 pull ups
7 back extension
7 overhead squats
30 second sampson stretch

Team WOD
in teams of 2 or 3

Deadlift hold/ pullups
chin over bar hold/ wallball
Partner Box Jumps

Friday

Warm Up:
3 rounds
Row 3 quick pulls, 10 long pulls
5 Burpees

5 Min MOB

GOAT: 15 mins

WOD:
21-15-9
Push Press
Ring Dips (sub pushups)

Looking for something to do this weekend?  Rachel K is part of a group that is organizing a Sunday Runday.


Details are in the link but show up and go for a 5 or 10k with a group and have some fun!

Thursday

Warm Up:
5 minutes
American KB swing
30 sec on
30 sec off

5 Min MOB

Clean Drills

Strength: Power Cleans
2-2-2-2
70%, 75%, 80%, 85%
Rest 90 secs

WOD: 4 rounds
8 russian kb swings 1.5/1 pood
12 KTE (sub rollovers)
25 Wall Balls 20/16lb

Wednesday

Warm Up
Run 400
Test: 10 wall Squats

MOB: 5 min
Couch Stretch
Birth Wall
Re-Test: 10 Wall Squats

Strength: Front Squats
2x5, 1x5+

WOD: 3x1 minute rounds (14 minutes)

Box Jump 20"
Burpees
double unders
Deadlift 135/95lb
Rest 1 min

Add total Reps 

Joe P. of The Company Burger is gauging interest for  a cooking seminar at TCB.  If this sounds like something you would like to do, post to comments.


The class will go over eating paleo, nutrition mis-conceptions, and  economics in food.
It could be the first class in a series, depending on how it goes.  You will cook chicken stock, make mayo, and learn vinaigrette basics.  Students will leave with stock, mayo, & vinaigrette, along with knowledge & literature to look up.


Tentative date is Tuesday evening, June 12th, cost would be $50 and would last around 2 hours. 

 Tuesday

Run club 630PM @ Jefferson Playground Track- Sign up on Mindbody..Bring a watch.

Warm Up:
jog 50m, 2 pushups

Sprint 50m, 3 Pushups
jog 50m, 4 pushups
Sprint 50m, 5 pushups

Strength:
3 rounds
Strict Pullups/Dips
10/10

WOD: 

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

PR Challenge 12.1 results posted
Monday

Warm Up:
Run 400
15 Jump Squats
3 Wall Climbs

5 min MOB

Strength: Push Press
2x5, 1x5+

WOD: 
"Amanda"
9-7-5
Muscle Ups
Squat Snatch 135/95

Sub CTB Pullups and Ring Dips or Pushups

Open Gym 2 pm to 4:30 pm at 540 N Cortez

Saturday Team WOD

Warm Up

Run 400 or Row 500

3 rounds:
10 pull ups
10 push ups
10 wall squats
30 second sampson stretch 


WOD
CrossFit Baseball
involves
Walking lunges
Box Jumps
Power Skips
Burpees
Backwards walking lunges
Toes to bar
Broad Jumps

At 11 am (at midcity):
PR Challenge 12.1 Finals at CrossFit NOLA 504

8 min to establish Max deadlift

rest 2 min

Row 2k, then pull amrap deadlifts at the same weight as you did in the prelims

There will not be a cookout afterwards, but there is a Bayou Boogaloo happening about 400 m from the gym.  We will be pushing the BBQ back to June 9th after the CrossFit for HOPE WOD