Friday

Warm Up

4x50m Strides w/ 2 pushups 
Start slow and increase speed each interval.

5 min MOB

Goat: 10 minutes
choose a skill or strength you can do 1 to 3 reps on the minute for 10 minutes.

WOD:
"Nicole"
20 minute AMRAP
400m Run
max reps pullups

Post total number of Pullups. These can be strict or kipping. Set ends when you come off bar.
Picture
Carroll L puts 135# overhead
 

Thursday

Warm Up:
2 rounds
Jog 50m
skip back
Sprint 50m
Skip Backwards back

5 min MOB

Clean Drills

WOD: 12 min
on the minute for 12 minutes, do 1 power clean then 1 squat clean. Use same weight for entire set. Try 75-80 percent of 1 rep max squat clean.

Rest 2 mins
800m TT (run)
Picture
Mike and Evan (from Mission CF)
 
Wednesday

Warm Up
3 min Double under flights
duck walk, 10 sots press
15 straight leg good mornings pvc/bar

5 min MOB

Strength: Front Squat
15 mins to establish a 1 rep Max

WOD:
21-15-9
box jumps 24"/20"
Russian KB 1.5/1 pood
pushups


 
Tuesday

Run Club 630PM, Jefferson Playground. Bring a watch and sign up on mindbody.
Learn proper technique with running drills and interval training. Improve endurance and wod times.

Warm Up:
500m Row
5 wall climbs

Strength: Pullups/Dips
Test: Do one max set of Strict pullups 
rest 2 minutes
Test: Do one max set of Strict Dips or Pushups

Clean drills w/Bar
2x5 Back Squat and press
2x5 Front squats
1x3  shrug on toes w/drop
2x3 position clean/ add weight on second set

WOD:
Row 500m TT
Rest 2 mins

Then 3 rounds
10 power cleans 135/85lb 
12 ring dips
Picture
Brandon and Gabe partner deadlift static hold
 
Monday: Happy Memorial Day!

Please check the class schedule and sign up on mindbody.We have limited classes today. If you don't sign up, there may not be a coach there.
You may attend classes at Crossfit NOLA today, if you are not able to sign up, just show up!

Demian will be adding a noon at 504 class starting this week!  

Warm Up
15 kettlebell swings
1 length centipede w/pushup
Arm Circle cycle

5 min MOB

Strength:
15 minutes to establish a 1 rep Max Push Press

Skill: Snatch
Burgener Warm up/Bar

WOD: "Randy"
75 Power Snatch 75lb/55lb

In honor of Randy Simmons, 51, a 27 year
LAPD veteran and SWAT team member
who was killed February 6 in the line of
duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Picture
Lauren on shoulder to overhead
 
Open Gym at CF NOLA 10 am to 11:30 am

Open gym at CF NOLA 504 2 pm to 4 pm
 
Saturday Team WOD


Warm Up
Run 400 Row 500 or Airdyne 30 cal

3 rounds
7 pull ups
7 back extension
7 overhead squats
30 second sampson stretch

Team WOD
in teams of 2 or 3

Deadlift hold/ pullups
chin over bar hold/ wallball
Partner Box Jumps
Picture
Tess Locks out a push press, she is leaving us for about a year. She is moving to Tanzania. Wwish her the best, and will wait here for her...
 

Friday

Warm Up:
3 rounds
Row 3 quick pulls, 10 long pulls
5 Burpees

5 Min MOB

GOAT: 15 mins

WOD:
21-15-9
Push Press
Ring Dips (sub pushups)
Picture
Erica B on the Kettlebell
 
Looking for something to do this weekend?  Rachel K is part of a group that is organizing a Sunday Runday.


Details are in the link but show up and go for a 5 or 10k with a group and have some fun!

Thursday

Warm Up:
5 minutes
American KB swing
30 sec on
30 sec off

5 Min MOB

Clean Drills

Strength: Power Cleans
2-2-2-2
70%, 75%, 80%, 85%
Rest 90 secs

WOD: 4 rounds
8 russian kb swings 1.5/1 pood
12 KTE (sub rollovers)
25 Wall Balls 20/16lb
Picture
Mitch, Brad, Viki, Gavin, and Husted
 
Wednesday

Warm Up
Run 400
Test: 10 wall Squats

MOB: 5 min
Couch Stretch
Birth Wall
Re-Test: 10 Wall Squats

Strength: Front Squats
2x5, 1x5+

WOD: 3x1 minute rounds (14 minutes)

Box Jump 20"
Burpees
double unders
Deadlift 135/95lb
Rest 1 min

Add total Reps 
Picture
breaking 400#