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  • 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

180201

1/31/2018

 
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) 
Picture

180131

1/30/2018

 
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 
Picture

180130

1/29/2018

 
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")
Picture

180129

1/28/2018

 
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 
Picture

170128

1/27/2018

 

Open Gym

Uptown 10am-12pm

Downtown 6pm-8pm

180127

1/26/2018

 
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)

Picture

180126

1/25/2018

 
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
Picture

180125

1/24/2018

 
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)
Picture

180124

1/23/2018

 
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 
Picture

180123

1/22/2018

 
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)
Picture
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