Group Warm-Up and Mobility
In teams of 3 or 4, 5-minute stations for max reps:
Pull Ups
Shuttle Sprints
Wall Balls
Ring Dips
Wheelbarrow Carries
CrossFit NOLA 504 |
|
Saturday Team WOD
Group Warm-Up and Mobility In teams of 3 or 4, 5-minute stations for max reps: Pull Ups Shuttle Sprints Wall Balls Ring Dips Wheelbarrow Carries
0 Comments
Friday
Happy Birthday Coach Brandon! Come out to Tipatina's tonight at 10:30PM to hear Benny D on guitar and Mollie and Josh on horns. Admission is 20 dollars and all proceeds go to Steve Gleason's foundation. We will all be out celebrating Brandon's birthday! Warm Up: 5 Minutes Double Under Flights 20 Turkish Get-ups Goat 15-20 min WOD: 5 rounds 10 Kettlebell Swings 2/1.5 pood 25 double unders (75 singles or combo) Thursday
Warm Up: 3 rounds Run 10m Forwards Run 10m Backwards 10 kB swings 5 Min MOB Skill: Cleans 2x5 Front Squat 2x5 Push Press behind neck 3x3 Shoulder Shrug and drop 3x3 Jump from floor 3x3 High pull and clean 3x3 Hang Power Clean (add weight) WOD: Use one bar only "DT" 12 Deadlifts 155/105lb 9 Hang Power Clean 155/105lb 6 Push Jerk 155/105lb Wednesday Warm Up 2 rounds 200m Run 5 muscle up drills 5 ring dips 10 pistol squats 5 Min MOB 10 Min Handstand practice: Walks, shoulder touches, wall climbs, frog stands WOD: 21-15-9 Overhead Squat 95/75lb KB Swings 1.5/1 pood Run 400 Looking for something to do next weekend? Karla let us know about a scavenger hunt that she promises* is a lot of fun! (Just don't drink the beer... it is not paleo) NOLA Brewing and GRN are teaming up again this Lenten season to present the 4th annual Easter Keg Hunt. It's the Saturday before Easter, April 7th, scavenger hunt starting at 1pm. You'll be romping through the Warehouse district, working out our tricky clues, and rewarded with sweet, sweet beer at the final destination. Live music. scavenger hunt. free beer.Form your teams (2-6ppl/team) and register in advance for $12/person, or $15 day of - all proceeds to benefit Gulf Restoration Network. *see Karla if it ends up not being fun... :-) Tuesday
Run Club 6:30pm at Jefferson Playground. Make sure to calculate your 400m split times with the formula Coach Mollie emailed you! Try to figure out your goal 5k split as well as your mile split and faster. Sign up on Mind Body. Warm Up: 400m Run 10 Overhead squats 10 Thrusters 10 CTB pullups 10 KB swings 5 min Mobility Toes to Bar Tabata: 4 minutes WOD: Fight Gone Body 17 minutes 3 rounds for reps, 1 minute each Burpees Pullups Pushups Air Squats Situps REST Congratualations to everyone who competed in the Open this year!! It was awesome to see everyone push themselves and in the process achieve a few personal goals! After today we will know the standings of our individual and team competitors! Regionals will be held in San Antonio, TX, Friday thru Sunday, April 27, 28 and 29th. If you are interested in going as a spectator, please comment in the box above, or email Mollie at [email protected]. As soon as they announce hotel rooms I'd like to block off a number of rooms, so I'd like to get a general count in the next few days!Monday Warm Up: 2 rounds Row 10 long pulls 10 jump squats Run 100m Mobility: 5 minutes Strength: Deadlift 5-5-5 Start 75 percent and build WOD: For Max Calories and Reps Row 3 minutes Deadlift 3 minutes 275/185lb (about 85% of 1 rep max) There is no rest between the row and the deadlift. Your total workout is 6 minutes. Your deadlift time begins immediately after the row. Score is Calories Rowed and number of completed deadlifts with good form. Group A: Minute 1-6 Group B: Minute 4-10 Group C: Minute 8-14 Group D: Minute 12-18 Group E: Minute 16-22 Sunday:
Powerlifting: 2:00pm - 3:30 pm Active Recovery: 3:30 pm - 4:30 pm Open Gym: 2:00 pm - 4:00 pm Saturday
10 am: group workout 11 am: open WOD 12:30ish: post open party! BYOB, we will be grilling chicken! Friday
Warm Up: 3 rounds 200m run 5 Muscle up drills 5 ring dips 10 pistols MOB 5 min GOAT 15-20 min Choos a skill you can do 1 to 3 reps on the minute every minute for 15-20 mins. Hanstand walks, shoulder touches, muscle ups, ring dips, pull ups, oly skils etc... WOD: 10 min AMRAP 100m Run 20 double unders (60 singles) Thursday
Group A 1000m Row Group B Mobility Skill: Cleans 3x3 Back Squat and press 2x5 Front Squat 2x5 Jump from Ground 3x3 high pull and clean (above knee) 3x3 Full Clean (add weight) WOD: 5 rounds 7 dumbbell Squat clean thruster 35/25lb 10 pullups Games competitors: 5 rounds 7 db squat clean thrusters 35/25 7 CTB pullups Graham Holmberg 3:29 |
Contact UsCrossFit NOLA
8422 Burthe St New Orleans, LA 70118 CrossFit NOLA 504 540 N. Cortez St New Orleans, LA 70119 [email protected] 504-861-0610 (call or text) Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? Next fundamentals course will start on Tuesday August 20th at 6:30 am at 540 N Cortez or at 7:30 pm at 8422 Burthe St (both sessions run T, Th). Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) Head CoachesLiz Carrier CrossFit NOLA 504
We are a CrossFit Affiliate in Mid-City! Stop by and check us out! Sites We VisitHollywood Livestock, Next delivery date Julyy 31st
CrossFit NOLA Pre-Made Paleo GORUCK Challenge Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Beyond the Whiteboard Gary Taubes's Blog Whole 9 Archives
August 2013
Categories |