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.

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)

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

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.

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

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)

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

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