Tuesday

Run Club: 630PM at Jefferson Playground. Sign up MindBody and Bring a Watch!!

Warm UP:
run 400
1 length lunging samson stretch
15 burpee pushups
5 min MOB

Strength: Strict Pullups/dips
If you have been successful w/ 3 sets of 10 w/no band, go to weighted pullups.
Try going down a band size if you have been consistently hitting your numbers last month.
Sets of 7/7

WOD:
3 rounds
400m run
10 Deadlift 225/155lb
12 Box Jumps 24/20"
Picture
Limited quantity of Evergreen competition shirts are for sale at uptown!
 
REGIONAL FINAL STANDINGS
TEAM: In WOD#6, CrossFit NOLA's team tied for 5th place, ending the regionals in 12th place overall!
Mollie: In WOD#6, Mollie tied for 15th place, ending the regionals in 17th place overall!
Jeff: In WOD#6, Jeff tied for 3rd place, ending regionals in 8th place overall!

VIDEOS from Regionals:
Look for Rae snatching 70-pound dumbbells overhead: WOD#3 Team Highlights
Video Highlights of Jeff: WOD#2WOD#3WOD#4.

Monday

Warm up:
400m Run
15 Overhead Squats
15 Thrusters

5 min Mob

Strength: Press
2x5, 1x5+
Based on last week, add 2.5-5 lbs if you got more than 5 reps on last set. All sets should be the same weight.

WOD: 
Squat Clean and Jerk
1-1-1-1-1-1-1



 
Saturday

TEAM WOD:
4 min stations, 1 min rest between stations. Each team will go through each station twice.

Station #1: Tire flip 'n jump
Station #2: Sandbag toss
Station #3: Butcher push
Station #4: DB Push Press
 
Congrats to CrossFit NOLA on an awesome first day at Regionals! The Team finished 12th in WOD #2 to end day 2 in 15th place overall. Mollie had a 14th place finish in WOD #2 to end in 16th place overall. Jeff killed WOD #2, coming in 4th place to end the day in THIRD PLACE overall!

This weekend, Jeff,  Mollie and the Crossfit NOLA team (Brandon, Brad, Demian, Andrea, Rae and Kelsey) are competing at the South Central Regionals!! We will be posting updates on Facebook, or you can follow along here: http://games.crossfit.com/region/south-central . Good luck!!

Friday

Warm Up
400m run
10 kb swings
10 CTB pullups
10 jump squats

MOB 5 min

GOAT: 10-15 mins
choose hspu's, handstand walks, muscle ups, pullups, pushups, pistols, etc...

WOD: "Mini Angie"
50 pullups 
50 pushups
50 situps
50 air squats

Beginner: 30 reps
 
Thursday

Warm up:
500m Row
Mobility
Switch

Skill: Snatch
2x5 Jump Shrug from the ground 
3x3 Heaving Snatch Balance
3x3 Position Snatch -add weight

Strength: Power Snatch
3-3-3

WOD:
7 rounds
200m run
7 Power Snatch 95/65lb
 

Wednesday

Warm Up
2 rounds
5 Wall Climbs
10 Wall Squats
5 Burpees

5 min MOB

Strength: Front Squat
2x5, 1x5 +
Based on last week, if you got more than 5 on last set, go up 5-10lbs.  All sets should be at same weight.

WOD: 3 rounds
20 KTE
10 Front Squat (you choose weight, but must be cleaned from ground)
6 Man Makers 35/25lb
(pushup, right row, pushup, left row, power clean to overhead= 1 rep)
PR Challenge Current Standings

Please keep in mind that this challenge is about improvement.  Although there will be a prize or two for overall performance, prizes will go for percent improvement!  Ways to improve: 1. become leaner 2. Deadlift more 3. Row faster...

Men 
 Josh Paulus  

Alden Settoon  

Aaron Hyatt  

Eric McDonald  

Stirling Barrett  

Brad Schneller  

Mitch Lartigue  

Mike Halperin  

Nick Lewing  

Husted DeRussy  

Kurt Young  

Peyton Bush  

Travis Llewellyn  

Bill Ramsey
  
Jose Bueiz  

Gavin Baker 

  Women 

 Vil Vaitaitis  

Tess Bonacci  

Rachel Kohn  

Viki Chan  

Marcelle Robards  

Elana Klinger  

Brooke Grant  

Renee Massimini  

Elizabeth Fairbanks
 
Tuesday

Run Club 630PM: Jefferson Playground- sign up on Mindbody and bring a watch!

Warm Up:
5 rounds
30 sec KB swings 
30 sec rest

5 min MOB

Strength: 
3 sets
10 strict pullups or L-pullups
10 dips
90 sec rest

WOD: For time
400m run
100KB swings 2 pood/1.5 pood
150 walking lunges
400m run

 
Monday

Warm Up:

Group A: Row 1000m
Group B: Mobility
Swithc

Strength: Press
2x5, 1x5+
Add weight if you got more than 5 reps on 3rd set last week. All sets should be same weight.

WOD:
3 rounds
8 Squat Clean and Jerks 135/85
30 double unders

 
Saturday Team WOD

Warm Up:
Run 400 or Row 500 m

3 rounds
30 second handstand
10 second L-sit
1 length bear crawl

WOD
In teams of 2
Continuous Pull Ups and Push Ups

 
Friday

Warm up:
800m Run
10X Arm circles, small/med/large-Forward/Back
10x Arm Raises, Forward/Side/around world
10x Dynamic leg swings, Forward/Back/R/L

GOAT: 10 mins
Choose Handstands, Muscle ups, pullups, pushups, pistols, oly lifts, frog stands, shoulder touches..etc..

WOD: 3 rounds
50m Overhead Walking Lunges 45/25lb plate
50m Broad Jump
200m Sprint