CrossFit NOLA
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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

9/26/17

9/26/2016

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mon: oly +45 thrusters 45 pull-ups 95/65
tuesday: 10 min muscle up turn over work or easy practice 800m run 50 db sn 55/35 50 ttb 50 hspu 800m run
wednesday oly + 10 min hs walk + 15 min easy row
Friday: oly + emom 15 1: 2 rope climbs 2: 3 wall climbs 4:pistols/ leg
​saturday : tba



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9/19

9/18/2016

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mon: oly +4 rounds 15 burpees 6" target 15CTB rest 1:00 between rounds
tuesday: 10 min muscle up turn over work or easy practice 5 rounds 400m run 15 hspu + emom 12 evens 10 ttb odds 10 Russian kbs 32/24
wednesday oly + 20 min easy row
Friday: oly + emom 12 evens 3 pistols/leg odds 30 du
​saturday : subject to change 10 min emom 10 power snatch 95/65 10 6" burpees



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9/12

9/11/2016

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Monday : oly + emom 12 1:45 double unders 2:9 6" burpees 3: l-sit
tuesday: 6 rounds 400m run 12 pull-ups CTB 12 pistols rest 2:00 between rounds + 10 min muscle up practice first 5-6 min hand stand practice
Wednesday oly + 21 min row or bike super easy
Friday oly + 3 rounds 21 kettle bell swings 32/34 15 ttb 9 hspu
saturday 27-21-15-9 bf burpee Ohs CTB


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9/5

9/4/2016

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Monday : 1 mile run 8 rounds of 10 wall balls 1 rope climb 800m run 4 rounds 10/1 400m run 2 rounds 10/1
Tuesday: 10 minute muscle up practice + 15 min easy row
Wednesday: Oly + 10 rounds of 5 hspu 10 pistols 5/leg alt 15 pullups
Friday oly + 21-15-9 deficit push up ttb 45's men 25's women high temp plates

Saturday
10 rounds 5 pc 10 reverse lungs alt legs 155/105




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    Brandon Ecker

    This blog will primarily serve those who wish to compete in CrossFit in some form.




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