Archive for February, 2013

Thursday, February 28, 2013

Posted: February 28, 2013 by jmdimitri in WOD

Clean & Jerk
6 x 60%, 6 x 70%, 4 x 80%, 2 x 90%

Happy Birthday Holley & Chris

2 Rds
400m run
37 Dubs/111 singles
38 Goblet Squats 35/55
37 OH Walking Lunges 15/25
38 Rope whips
37 tire jumps

Wednesday, February 27, 2013

Posted: February 27, 2013 by jmdimitri in WOD

5×3 Hang Snatch
(just above knee)

400m run

5rds
5 Snatch 65/95
10 box jumps
15 air squats

400m run

5rds
5 power cleans 95/135
10 box jumps
15 air squats

400m run

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Kelly, Jeannie, Stacey, Gina, Amie, Tony, Frankie & John attending the Outlaw Training Camp at CrossFit Nola.

Tuesday, February 26, 2013

Posted: February 26, 2013 by jmdimitri in WOD

OHS 5×2

5 RDs
10 OHS 75/115
20 T2B
30 HR pushups
40 Dubs/120 singles

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Billy Carter, winning 3rd place male scaled at the Battle in the Bayou competition

Monday, February 25, 2013

Posted: February 25, 2013 by jmdimitri in WOD

3 sec pause front squats
5 x 3

KBS-burpees ladder
20-1 KBS-burpees
19-2 KBS-burpees
18-3 KBS-burpees
……..
1-20 KBS-burpees

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Friday, February 22, 2013

Posted: February 22, 2013 by jmdimitri in WOD

3RFT
21 Lunges (R+L=1)
21 Ball slams 15/20
15 Wallballs 14/20
15 Ring dips
9 Wtd Abmat sit ups 15/25
9 T2B

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Upcoming Events

Posted: February 21, 2013 by jmdimitri in WOD

Lots of stuff coming up!!

This Saturday, February 23rd, there is a CrossFit competition at John Slidell Park. Leigh Gonzalez, Ryan Gonzalez, Blaze Guidry and Frankie Dimitri will be competing from our box. Please come out to show them some LOVE!! First wod starts at 8:00am, event will probably last until 4pm.

http://www.facebook.com/#!/events/506488919402887/

Saturday, March 2 our friend and owner of Bandit CrossFit, Janice Ferguson, is having a Grand Opening. During the Grand Opening she is having a competition ( 1 partner WOD). Today is the last day to register. The WOD is simple enough for everyone. If you do not compete you are welcome to come show your support. Info for this event is here:

http://janicemarieferguson.blogspot.com/2013/02/bandit-crossfit-warrior-throwdown.html#!/2013/02/bandit-crossfit-warrior-throwdown.html

Register for the 2013 CrossFit Open here:

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

It’s going to be a lot of fun as well as  a huge learning experience. The best $20 you’ll ever spend! Whether you’ve been CrossFitting for 2 weeks or 2 years, you can participate! Ask a coach if you have any questions.

Thursday, February 21, 2013

Posted: February 21, 2013 by jmdimitri in WOD

Thursday
21-15-9
Shuttle run 4x25m
Deadlift 135/185
Burpees over bar

3 min rest

10 min amrap
15 G2O 75/115
15 box jump over
(land on top & go over)

Core:
3 rds
10 Spiderman pushups
10 GHD
10 wtd Ab mat situps

Endurance Option:
10 Rds
30 Dubs
30 KBS