|
Saturday Warm Up: Coach's Choice WOD: 5 Rounds For Time: 800 m Run 15 KBS (53/35) 30 Push-ups Cool Down: 2 Rounds: 25 ft Walking Groiner Stretch 1 min Lacrosse Ball at Lat Insertion (armpit)/side 1 min Chest Stretch 
0 Comments
Friday Warm Up: 3 Rounds: :30 DUs 10 Light DB Squats 10 Kip Swings Strength/Skill: Tempo Goblet Squats 4 Sets x 4 @ 40X1 WOD: 21 min EMOM: ) 8-10 C2B Pull-ups 2) 12 DB Front Squats (50/35) 3) 45 DUs Cool DOwn: 1 min Couch Stretch/side 1 min Lat Stretch 1 min Pec Stretch  Thursday Warm Up: 4 Rounds: 200 m Run 10 KBS 5 Box Jumps 25 ft Sumo Inch Worms Strength/Skill: Bent Over DB Row 4 sets x 8/arm WOD: 8 min AMRAP: 2-4-6-8-10-... SDLHP (95/65) Box Jumps Cool Down: 2 Rounds: 5 Light Single Leg RDL/side 10 Air Squats  Wednesday Warm Up: 3 Rounds: 1 min Row :20 Handstand Hold 10 Kip Swings 5 Push-ups Strength/Skill: 5 sets x 3 Handstand Practice (Strict/Kipping/ Deficit Kipping/Deficit Strict) WOD: 15 min AMRAP: 250 m Row 12 HSPU 250 m Row 12 T2B Cool Down: 3 min Row with Feet Unstrapped on Damper 1  Tuesday Warm Up: 2 Rounds: 10 Barbell Good Mornings 5 Barbell Strict Press 15 ARE Squats 5 Broad Jumps Strength/Skill: 10 min EMOM: 1) 20 Sit-ups 2) 30 DUs WOD: Every :90 for 12 Sets: Squat Clean + Front Squat + S2OH @ 75% Clean & Jerk Cool Down: 2 Rounds: 10 Ring Rows 1 min bottom Front Squat  Monday Warm Up: 100 m Run 50 ft Butt Kicks 50 ft High Knees 100 m Run 25 ft Walking Groiner 25 ft Soldier Walk 100 m Run 25 ft Side Shuffle/side 1 min Hamstring Stretch/side WOD: "Relay Race" 5 Rounds for Total Time with Partner: 600 m Run (1 works/1 rests) Cool Down: 1 min Passive Hamstring Stretch/side 1 min Couch Stretch/side 1 min Lacrosse Ball in Foot/side  Saturday Warm Up: Coach's Choice WOD: For Time with Partner: 1500 m Row (split) 3 Rounds : Synchronized 10 DB Hang Clean and Jerks (right) 10 T2B 10 DB Hang Clean and Jerks (left) 10 T2B 1500 m Row (split) Cool Down: 10 Banded Good Mornings 2-3 mins Lacrosse Ball/Foam Roller in Mid Back  Friday Warm Up: 3 Rounds: 10 Burpees 10 Lunges with Twist 10 PVC Pass Throughs :10 HS Hold Strength/Skill: Power Snatch 5 Sets x 5 WOD: 3 Rounds For Time: 20 Power Snatch (95/65) 16 OH Lunges (95/65) 12 Burpees Over the Bar Cool Down: 10 Wall Squats 10 Lunges with Twist  Thursday Warm Up: 2 Rounds: 1 min Easy Row 1 min Moderate Row 1 min Hard Row Strength/Skill: 4 Sets: 10-15 T2B :30-:45 Hollow Body Rock WOD: For Max Meters: 1 min Row Rest 3 mins 2 min Row Rest 2 mins 3 min Row Rest 1 min 4 min Row Cool Down: 2 Rounds: 10 Scorpion Stretch 1 min Couch Stretch/side  Wednesday Warm Up: 800 m Run 2 Rounds: :30 Banded Overhead Stretch 5 Broad Jumps 5 Barbell Push Jerks WOD: Push Jerk 5 - 4 - 3 - 2 - 1 Max Cool Down: Lacrosse Ball in Shoulders 2 min/side  |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting 5 out of every 6 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is 
  Sites We VisitHollywood LiveStock, Next delivery date JULY 31
Pre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Archives
July 2019
Categories
All
|
||||
RSS Feed