|
Wednesday Warm Up: 2 min Row Then 3 Rounds: 10 Kip Swings 8 Barbell Cleans 6 Burpees Strength/Skill: Build to Power Clean heavier than working weight WOD: 6 Rounds: 20/18 cal Row 6 Power Cleans (185/125 ) 6 Muscle Up/18 Pull-ups or 18 Jumping Pull-ups *20 min Cap 
0 Comments
Tuesday Warm Up: 6 min: :30 DU 10 Jumping Lunges 10 Kip Swings 5 Sit-ups Strength/Skill: 12 min EMOM: 1) 2-3 Pull-up Negatives 2) :20-:30 Straight Arm Plank 3) :30 Russian Twists WOD: 11 min AMRAP: 10 Toe To Bar 30 Double Unders 50ft Bear Crawl  Monday Warm Up: 3 Rounds: 100m Run 10 PVC Pass 8 PVC OHS 6 Box Jumps Strength/Skill: Hang Squat Snatch 5x3 (building) WOD: 16 min AMRAP 8 Burpee Box Overs (24/20) 8 Hang Power Snatch (95/65) 8 Thrusters  Saturday Warm Up: Coach's Choice WOD: Teams of 2 (split however) 3 Rounds: 50 Front Squats (95/65) 50 Pull-ups 50 Box Jumps 50 Shoulder to Overhead *20 min Cap  Friday Warm Up: 400m Run Then 3 Rounds: 7 Barbell Push Press 7 Burpees 7 Box Jumps Strength/Skill: 5 Rounds: 6-8 Strict Press 8 DB Torso Row (each arm) WOD: 5 Rounds: 2 Rope Climbs 10 Box Jumps 12 Burpees  Thursday Warm Up: 4 Rounds: :30 DU 10 Lunge and Twist 25ft Bear Crawl Strength/Skill: 12 min EMOM: 1) :30 Side Plank Right 2) :30 Side Plank Left 2) 50ft HS Walk WOD: 14 min AMRAP: 50ft DB Walking Lunge (50/35) 10 Shoulder to Overhead 50ft Lunge 50 DU  Announcement: The remainder of CrossFit NOLA 504 classes at Midcity are cancelled for today, updated 9:00 am Update: Uptown 9:30 am and 11 am are cancelled, Downtown 1309 Magazine St 10 am is cancelled Wednesday Warm Up: 7 min: 7 Kang Squats 7 Sit-ups 10 light DB Snatch :10 Dead Hang Strength/Skill: 4 Sets: 15-20 Med Ball Sit-ups Into 6 Tempo Back Squats (5 sec down) WOD: 2 Rounds: 50 DB Snatch 40 Wall balls 10 Muscle Ups/30 Pull-ups  Tuesday Warm Up: Coach's Choice WOD: 8 Sets: 500/400m Row 2 min Rest  Monday Warm Up: 6 min: 100m Run 1 RD DT (barbell or PVC) Strength/Skill: Build to Heavy in Complex 3 Deadlifts + 2 Hang Power Clean + 1 Shoulder to Overhead WOD: 16 min AMRAP: 2 Rounds DT 400m Run  Saturday Warm Up: Coach's Choice WOD: 800m Run (together) 200 KBS (switch every 20) 100 Squat Jumps (switch every 10) 100 Burpees (switch every 10) 800m Run (together)  |
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