Open Gym, 1:30-3 pm Uptown (NO open gym during the 10am class)
9am -11am Mid-City
Saturday!!!
Warm Up: Junkyard Dawg! woohooooo
In support of our CrossFit NOLA team competing this weekend at the Pensacola Beach Brawl, we are gonna WOD it up!
WOD 1 : In teams of 3 or 4 (add 30 reps for teams of 4)
Plate Run: 25lb/10lb
200m, 100m
Each team member runs 200m then 100m while ONE other team member does 2-fers (14lb/10lb)
Score is number of 2-fers
REST 5 mins
WOD 2:
ADV:
100 Thrusters 95/65lb
60 Snatch
40 Overhead Squat
and
700 double unders
INT:
100 Power Cleans 95/65lb
60 Front Squat
40 Shoulder to Overhead
and
1000 singles
You must complete all thrusters/power cleans before moving onto snatch/front squat etc... Double unders/singles may be done while the bar complex is going on. NO SINGLES WILL BE ALLOWED for RX.
REST 3 minutes
MAX EFFORT BOX JUMPS in 3 minutes 24in/20in
Each team member does 1 consecutive minute of box jumps for max box jumps. You must open hips at the top.
At the end of all three wods there will be a prize/penalty :)
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