|
Saturday Warm Up; Coach's Choice Partner WOD: 20 min AMRAP: 100 Burpee Box Jumps (1 works, 1 rests) 200m Farmer Carry with Plates (45/25) (relay style, each partner does 100m) 400m Run (both partners run at same time) *Can put fingers in holes or pinch, can't put hand under plate  Friday Warm Up: 4 Rounds: 10 cal Row 10 Muscle Snatch (PVC or Bar) 10 Squats WOD: "The Nightman Cometh" 10-20-30-40 Cal Row Power Snatch (75/55) Thruster *25 min Cap Cool Down: Squat Sequence Day 3  Thursday Warm Up: 6 min AMRAP: 10 PVC Pass 5 Burpees 5 Scap Pull-ups 5 Kip Swings Strength/Skill: Accumulate 50 Strict Pull-ups No more than sets of 5, 10 sec rest between sets If you fail a rep, rest as needed WOD: 800m Run 3 min Rest 400m Run 2 min Rest 200m Run 1 min Rest 200m Rn 1 min Rest 400m Run 2 min Rest 800m Run  Wednesday Warm Up: 7 min AMRAP: :45 Jump Rope 5 Burpees 7 Sit-ups 25 ft Bear Crawl Strength/Skill: 12 min EMOM: 1) 50 ft HS Walk/16 Shoulder Taps 2) :30 Side Plank 3) :30 Side Plank WOD: "Cousin Mose" 15 min AMRAP: 4 Rounds: 12 Burpee Box Overs 50 Double Unders Into Max Rounds: 12 S2OH (135/95) 50 DU Cool Down: 1 min Lax Ball on Each Shoulder 1 min Bax Ball on Arch of Foot  HAPPY MARDI GRAS! Class WODs: Uptown at 6:00am Janelle's Choice Mid City at 11:00am Cathy's Choice  Monday Warm Up: 6 min AMRAP: 5 Muscle Cleans 5 Squat Jumps 5 Scap Pull-ups 5 Kip Swings Strength/Skill: Max Squat Clean WOD: 3-6-9-12-15 Squat Cleans (155/105) Toes To Bar *12 min Cap Cool Down: Squat Sequence Day 1  Saturday Warm Up: Coach's Choice WOD: 20 min APRAP with Partner: 20 Double DB Box Step Overs (50/35) 150 DU :30 Synchro Side Plank (L) :30 Synchro Side Plank (R) *Step Overs and DUs are split however and Side Planks are done together  Friday Warm Up: 20 Cal Row Then 2 Rounds Down and Back High Kicks Butt Kicks Marching Soldier Strength/Skill: 1 mile Run WOD: 16 min AMRAP: 5 Power Clean (185/105) 10 Pull-ups 20/17 cal Row Cool Down: Squat Sequence Day 3  Thursday Warm Up: 7 min: :45 Double Unders 10 Sit-ups 12 Walking Groiners :20 HS Hold Strength/Skill: 12 min EMOM: 1) 12 DB Side bends (L) 2) 12 DB Side Bends R 3) :20-:30 Hollow Hold WOD: 14 min AMRAP: 10 Goblet Squats (53/35) 25 ft HS Walk/50 ft Bear Crawl 20 Sit-ups Cool Down: Squat Sequence Day 2: A. 1:00 Calf Stretch on Pole (:30 Bent Knee, :30 Straight Knee) B. :90-2:00 Frog Pose C. 10 90/90 Hip Switches with Counter Balance  Wednesday Warm Up: 6 min AMRAP: 10 PVC Pass 5 Burpees 5 Scap Pull-ups 5 Kip Swings WOD: 75 Shoulder to Overhead (115/75) *Every minute 10 Lateral Hops over Bar (including 3, 2, 1, Go) *12 min Cap Strength/Skill: 5 Sets (Superset) 6 Strict Press (Building) 12-15 DB Lateral Raises  |
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 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:
 Sites We VisitPre-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
June 2023
Categories
All
|
||
RSS Feed