CrossFit NOLA
  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events
  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

110518

5/17/2011

 
Attention: Please wear long socks and probably longer shorts or pants. We will be doing rope climb today and also on Friday.  Be aware that you might rip up your shin or inner thigh on the rope, although today there are only 3 ascents.



Wednesday


Jog 400m

Stretch/ Mobility

Ginger's Birthday Warmup: Start as a class

27 KB swing
5 muscle ups or 5 muscle up drills
18 Power Cleans 95/65
84 Double Unders (or 3 singles= 1 double under)
27 Pullups

Rest 5-10 mins/ stretch/mobility

WOD: For Time

25 Walking Lunge Steps
20 Pullups
50 Box Jumps, 20"
20 Double unders
25 Ring Dips
20 KTE's
30 KB Swings 2 pood/1.5 pood
30 sit ups
20 Hang Squat Cleans, 35/25lb dbs
25 Back Extensions
30 Wallballs 20/14lb
3 rope climb ascents

Russell Berger 9:57, Ken Gall 11:03, Kristan Clever 11:54 (1.5 pood, 25lb db, 16lb wb) Mike Giardina 12:24, Leah Polaski 13:41 (1.5pood, 25lb db, 14lb wb)

Meet for Dinner with Ginger around 7-7:30 pm around the corner at Squeal BBQ!
Eric
5/17/2011 11:17:15 am

HAPPY BIRTHDAY GINGER!!

And PS Squeal is AMAZINGLY awesome, yes!

benjamin dominach
5/17/2011 12:21:09 pm

happy birthday ginger!!!!i hope you have a great day!!!!!

Elana
5/17/2011 09:18:37 pm

Happy Birthday, Ginger!

Aja
5/17/2011 11:51:11 pm

Happy Birthday Gingaaa.

Awesome article right here...

http://www.dieselsc.com/101-ways-to-be-fckin-epic?sms_ss=facebook&at_xt=4dc6bde2ae4a8acf%2C0

Paul B
5/18/2011 12:12:13 am

Happy Bday Ginger! Hope its a great one!

Ginger
5/18/2011 02:22:46 am

Thanks everyone!!! Sorry for the hardcore warm-up:)

JG
5/18/2011 06:49:49 am

Happy Birthday Ginger, I will probably come stinky... sorry

mp
5/18/2011 09:56:49 am

happy birthday ginger! see you at squeal! yippeeee!


Comments are closed.

    Contact Us

    info@crossfitnola.com
    504-861-0610 (call or text)

    CrossFit NOLA

    We 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

    Join CrossFit NOLA!

    Interested in joining the gym?

    New to CrossFit?

    All of our new members start with their own private coach! 

    More info here


    Check out the latest Podcast Episode:

    Out of Town Workouts
    File Size: 183 kb
    File Type: pdf
    Download File

    CFJ Sample Article

    Sites We Visit


    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

    Categories

    All
    Goals 2012
    Goals 2013
    Goals-2014
    Goals 2015
    Hero
    Powerlifting
    Rest Day
    Schedule
    Team Workout
    Videos
    Workout
    Workouts

    RSS Feed

Thanks for visiting! See you at the Gym!


Online Store
​Privacy Policy
​Cancellation
​Code of Conduct
​
Training Agreement
© 2023 JM Fitness LLC