|
Thursday Warm Up: 7 min AMRAP: 4 min Row Then: 10 Hip Switches 10 Toe Touch Squats 5 Barbell Strict Press with :20 OH Hold Strength: Thruster 3-3-3-3 WOD: 15 min AMRAP: 250m Row 10 Push Press (95/65) 20 Med Ball Sit-ups (14/10)  Wednesday Warm Up: 7 min AMRAP: 400m Run Then: 10 Shoulder Extension Pulls 10 Ring Rows 1 length Bear Crawl Strength: Single Arm Dumbbell Rows 10/arm x 3 WOD: 12 Muscle Ups 800m Run 9 Muscle Ups 400m Run 6 Muscle Ups 200m Run  Tuesday Warm Up: 7 min AMRAP: 1:00 Jump Rope 10 Banded Good Mornings 10 Banded Side Steps 10 Weighted Pass Throughs Strength: Hang Power Snatch 2 Reps x 5 Sets WOD: 21-15-9 Deadlift (255/175) Box Jump (30"/24")  Monday Warm Up: 7 min AMRAP: 800m Run Then: 1 Wall Climb with :20 Hold 5 Narrow Stance Air Squats 5 Lift Off Lunges/leg 5 Yoga Push-ups Strength: Bench Press 3 Reps x 4 Sets WOD: For Time: 10 Alternating Pistols 5 HSPU 20 Pistols 10 HSPU 30 Pistols 15 HSPU 40 Pistols 20 HSPU  Saturday Warm Up: Coach's Choice WOD: 10 Alternating Rounds (5 each): 7 Squat Cleans (165/115) 7 S2OH 7 Burpee Pull-ups (6" target)  Friday Warm Up: 7 min AMRAP: Run 400m Then: :30 Hang 10 Shoulder Extension Pulls 1 length Bear Crawl WOD: Weighted Pull-up 1-1-1-1-1 Weighted Dip 1-1-1-1-1 1 mile Run for Time  Thursday Warm Up: 7 min AMRAP: Row 4 min Then: 10 Pass Throughs 1 length Ankle Cradle 1 length Duck Walk 1 length Groiner Strength: Snatch Grip Push Press + Overhead Squat (1+3) x 4 WOD: 4 Rounds for Time: 500/400m Row 10 Overhead Squats (155/105)  Wednesday Warm Up: 7 min AMRAP: 1:00 Jump Rope Then AMRAP: 7 Inchworms 7 Hip Switches 7 Leg Swings Strength: Deadlift 5 x 5 WOD: Annie 50-40-30-20-10 Double Under Sit-up  Tuesday Warm Up: 7 min AMRAP: :40 Jump Rope 10 Banded Good Mornings 10 Banded Side Steps 5 Barbell Strict Press with :20 Hold Strength: Hang Power Clean 2 reps x 5 sets WOD: 21-15-9 Push Press (not Jerk) Power Clean (135/95)  |
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
December 2019
Categories
All
|
||||
RSS Feed