The Games Season is nearly upon us!  Have you signed up yet?  If you have, make sure that you have joined the correct affiliate AND team.  Even if you are in the CrossFit NOLA affiliate, you should also join the CrossFit NOLA Team.  Our plan is going to be similar to last year, doing the bulk of workout validations on Saturday morning at 11 am.  We will run heats as large as possible to get everyone through the workout.  We will try to accommodate you if you cannot get validated on Saturday.

This coming Saturday, Crescent City CrossFit is also hosting 13.1 and has invited gyms from across the state to come be a part of it, so we will try and send a group out there to join the event.  Reply to this post if you are interested in taking your show on the road, we will have a coach accompanying you!


Friday

Warm up:
1000m row @ 18spm

Mobility

Strength/Skill:
GOAT

WOD:
3 rounds for time
500m row
20 KB swings (1.5/1 pood)
20 short box jumps (20/16 in)



 
Thursday

Warm up:
2 rounds
10 wall squats
10 swings per leg
5 goblet squats with light KB

Mobility

Strength/Skill:
Front squat
3 x 5 @ 80% of 1RM or find 1RM

WOD:
5 rounds
Partner 1: 100m farmers walk (32/24kg)
Partner 2: ME burpees
Switch

Partner with most cumulative burpees wins
 
Wednesday

Warm up:
2 rounds
200m run
10 roll-ups

Mobility

Strength/Skill:
12 min inversion practice
BEG - kick up to wall/holding handstand
INT - kick up to HS, hold, negative handstand push-up
ADV - try free standing handstand with spotters

WOD:
12:00 hand-release "Cindy"
AMRAP
5 pull-ups
10 hand release push-ups
15 air squats



 
Tuesday

Noon Classes are cancelled today, we apologize for any inconvenience.

Warm up:
400m run
10 scap pull-ups

Mobility

Strength/Skill:
BEG - 3 x 3 negative pull-ups
INT - 3 x 5 negative pull-ups
ADV - 3 x 5 weighted negative pull-ups
(5-10 kipping swing practice)

WOD:
30-20-10
front rack walking lunge (75/45lbs)
60-40-20
double unders



 
Monday

Make sure to sign up on Mindbody today! There

Warm up:
2 rounds
10 wall squats
90 sec jump rope singles

Mobility

Strength/Skill:
EMOM for 10
1 power clean
5 heavy push press

WOD:
15 min AMRAP
400m run
Max Effort hang power clean @ 65-75%
(once you drop the bar, run again)



 
Powerlifting 12:30-2pm, 504
Open gym 12:30-2pm, 504

We will be closing Midcity at 2pm in preparation for the Outlaw Training Camp, please be neat if you are coming in for open gym.

Outlaw Camp will be held at 540 N Cortez Sunday Night, Monday and Tuesday during the day
 
9 am free intro

10 am group class

11 am competitors 

Group WOD

Warm Up:

Run 400 or Row 500 
10 pass through
10 overhead squats
10 push ups
10 m duck walk

WOD
10 rounds with a partner, alternating rounds
80 m shuttle run (10 m down and back 4 times)
12 kettlebell swings (32/20)
12 pull up 
 
Robert Romero robert.romero3@gmail.com and Blake Avery both have posted they have Outlaw Camp spots for sale!  Email them or reply to comments if you are interested!

Friday

Warm up:
1000m row at 18 spm

Mobility

Strength/Skill:
10 min GOAT

WOD:
2000m row for time



 
For those of you competing in Slidell on Saturday, post to comments if you want to try and set up a car pool.  Be sure to check NOLA's page also.

Thursday

Warm up:
2 rounds
10 wall squats
10 leg swings per leg
5 goblet squats with light KB

Mobility

Strength/Skill:
Front Squat
3 x 5 @ 75% of 1RM
(find 1RM if you didn't last week)

WOD:
15-10-5
Clean & jerk  (155/105lbs)
50 double unders between each round



 
Wednesday

Alden Settoon is trying to sell his spot this Sunday, Monday, Tuesday for the Outlaw Camp we are hosting at midcity. If you are interested, please comment in the comment box

Warm up:
2 rounds
200m  run
10 roll-ups

Mobility

Strength/Skill:
12 min Inversion practice
BEG - kicking into wall and holding hand stand
INT - holding HS against wall for 10 sec; negative HSPU
ADV - try freestanding HS or HSPU with spotters

WOD:
30 HSPU (sub strict push-ups)
40 pull-ups
50 KB swings (1.5/1 pood)
60 sit-ups
70 burpees