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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
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    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

150401

3/31/2015

 
NEW MEMBER SPOTLIGHTS...CHECK OUT THE BIOS ON SOME OF THE MEMBERS THAT JUST FINISHED THE OPEN!!!



Warmup
250m row 
10 banded good mornings, 
10 pass throughs, 
10 row to overhead squat

Strength/Skill
EMOM
power/sq snatch 10 min 
1-3 75%, 4-6 80%, 7-85%, 8-90%, 9-95%, 10 aim for PR 


WOD
p1 500m row p2 125 double unders/200 singles
switch, 
then 50 dead lifts done in sets of five 225/155,
then 100 abmat situps done in sets of 10 
partner holds deadlift and top of situp postion
Picture

150331

3/30/2015

 
Warmup
10 no pushup burpees,
10 scap pullups, 
:45 jump rope, 
10 kbs


Strength/Skill
EMOM 12 
Evens pullup clusters 3.3.3 Rest ten seconds 
Odds DB bench press 6-8 


WOD
Liz= 5 min amrap power cleans 155/105 
adv 205/135 
5 burpees start of each minute (start with burpees)
Picture

150330

3/29/2015

 
Warmup
100m run 
10 lunge and twist with plate 
10 wall squats
:30 squat holdcouch stretch

Strength/Skill
4 heavy step ups/ leg front rack from ground x 5 
every two minutes 35-50% of 1 rm Back squat 
2 warm up sets on the minute leading into the Emom


WOD
3 rounds of 400m run, 30 wall balls, and 30 box jumps
Picture

150329

3/28/2015

 

Open Gym

Uptown 10:30-12:00

Midcity 1 pm- 3pm, Mollie will be there to accomodate some open judging!

Picture

150328

3/27/2015

 

Saturday

Warm up

Run 400 m

3 rds

10 squats

10push ups

10 side lunges

WOD

8 min AMRAP

10 clean and jerk

30 double unders

Partner 2 holds bar in front rack during doubles, then switch

Picture

150327

3/26/2015

 
Warmup
100m run, 
10 jump squats, 
10 scap pullups, 
10 walking lunges 

Strength/Skill
15 min emom
1-10 fast front squats 50-60% 
11-15 4 loaded wall jumps

WOD
21-15-9 CTB pullups 
30/24" box jumps
cashout 3 sets of 8 barbell rollouts
Picture

150326

3/25/2015

 
Warmup
10 plate row to OHS, 
10 pass throughs, 
10 plate lunge to twist, 
5 barbell strict press with 5 sec hold

Strength/Skill
Emom 10 
evens 5 narrow grip OHS 65/45 
odds :30 double unders s


Workout
Strict press(3-3)-3-3-3-3-3 every two minutes heavy 
cash out 500m row for time
Picture

150325

3/24/2015

 
Warmup
10 inch worms, 10 pass throughs, 10 ohs, 250m row :30 dead hang

Strength
Sn 1 Sn pull + 1 PS + 1 squat sntach every :90 for 6 sets

WOD
amrap 15 
5 pc #135/#85 
10 ttb 
15 wallball
Picture

150324

3/23/2015

 
Warmup
:30 jump rope, 
10 wall squats, 
:30 squat hold, 
10 kbs 16/12, 
10 walking groiners

Strength
BS heavy seven sets of 2 first two warm up and last 5 85%+ 
first two emom last five every 3 minutes

WOD
8-6-4 
dumbbell snatch 55/35 
burpee box jump over 24/20
Picture

150323

3/23/2015

 
Warmup
100m run, 10 scap pullups, 10 db push press 15/10 :30 OH hold front rack

Strength/Skill
emom 10 
8-10 kipping pullups evens 
odds 50m farmer's walk 1.5/1


WOD
5 rounds 
400m run 
15 push press #95/#65
Picture
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