There will no longer be a competitor's blog for CrossFit NOLA. We wish you the best in your athletic endeavors. Saturday's class is also discontinued.

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The blog will start a new year of training. The intent is that people following the blog will compete in local, regional, and national level CrossFit type competitions and weightlifting meets. Included are NOLA barbell club meets, WOD wars, Deep Sout Shootout, and the Open.

Monday Oly + 12-9-6-3 strict press 75/55 burpee over bar Hspu
Tuesday 10 min hs walk or muscle up practice (everyone should have ring muscle ups and a 25' HS walk by the DSSO) + 5 rounds 400m run 21 kbs 12 ctb rest 1:1
Wednesday oly + 15 min bike
Friday OLy + 3 RFT 20 DB sn 15 HR push up 10 TTb
Saturday 8 min to find a 1 rm thruster immediately into a 5k run for time

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monday : oly + 10 min max cal assault bike
Tuesday : Max weighted pull up then Max unbroken strict pullups + 1 k row + 100 double unders + 1 mile run
Wednesday oly + easy bike and mobility
Friday oly + Max hspu in 4 min + 21-15-9 kbs ttb 32/24 don't fall
Saturday : tbd

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free week post comments about the open and focus on weightlifting this week in preparation for meet in April 29



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mon oly + 2 rounds 50 double unders 15 dumbbell thrusters 50/35
tuesday 12 min emom evens 4 s2oh 155/105 , 4 ring muscle ups odds + 4 rounds 400m run 15 burpees to 6"
wednesday Oly + 15 min bike recover + hand stand walk practice
Friday open wod
saturday oly

mon oly + 2 rounds 25 cal row 20 wall balls 15 HSPU
tuesday 12 min emom evens 5 barbell thrusters 115/75 , 4 ring muscle ups odds +  40 doubles 20 cal bike 10 deadlifts 225/155
wednesday Oly + 15 min bike recover + hand stand walk practice 
Friday open wod 
saturday oly 


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mon oly + 2 rounds 250 m row 15 ctb 30 wallballs
tuesday 12 min emom evens 5 dumbbell thrusters 50/35 , 3 burpee muscle ups odds + 3 rounds 30 cal bike 15 hspu 45 double unders
wednesday Oly + 15 min bike recover
Friday open wod
saturday oly


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Monday OLY + emom 12 evens 35 double unders odds 8 TTB
Tuesday 10 min emom evens 5 dumbbell thrusters odds 10 CTB + 21 min amrap 400m run 10 HSPU 500m row 10 burpees over tower
Wednesday oly + 10-8-6-4-2 KB swing 2 pood CTB pullup
Thursday light bike and mobility
Friday OPEN
Saturday OLY


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on: oly + emom 10 evens 5 dumbbell thrusters 50 odds 10 ttb
Tue: 10 min muscle up and inversion practice + 20 min amrap unders 40 cal row 20 hspu 10 power or squat snatch 135
Wed: OLY + 15 min easy bike
Friday: oly + ttb 15-12-9 TTB 10-8-6 dumbbell burpee deadlift 50/35
Saturday + 14.2 / 15.2






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