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 
 
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 crossfitnola@gmail.com. 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