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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

160401

3/31/2016

 
Friday

Warm Up:
1200m Run

Strength/Skill:
2 min AMRAP TTB
Rest 2 min x 3
Score is lowest + highest round 

WOD:

5 rounds for time
10 barbell bicep curls 95/65
10 dumbbell felt raises 25/15
10 tricep kick backs 35/25
10 crunches 
​10 dumbbell shrugs (straps encouraged #100/#70)




Picture

160331

3/30/2016

 
Thursday

Warm Up:
Row 500m easy
Then 2 Rounds:
:20-:30 HS Hold
:20-:30 Dead Hang

Strength/Skill:

Strict Press
5 @75%
3 @85%
AMRAP @95%
Rest 2:00

WOD:

10 Rounds for Total Meters:
Row 1:00 on/1:00 off 


Picture

160330

3/29/2016

 
Wednesday

Warm Up:
5x:
:30 Double Unders
10 Pass Throughs
10 Walking Ankle Grabs
10 OHS with PVC 

Strength/Skill:

Every :90 x7:
Power Snatch + OHS 1+1 

WOD:

100 Double Unders (scale to Singles x2)
30 Power Snatch (135/95)
100 Doube Unders 
Picture

160329

3/28/2016

 
Tuesday

Warm Up:
 6 min AMRAP:
250m Row
5 HPC with barbell
2 Broad Jumps 

Strength/Skill:
​B
uild to a heavy Power Clean in 8 minutes
Then take 50% and at minutes 10-13 do an AMRAP of Hang Power Cleans at that weight 

WOD:

4 Rounds for Time:
7 Hang Squat Cleans (165/115)
7 Broad Jumps from barbell end to end  
Picture

160328

3/27/2016

 
Monday

Warm Up:
6 min AMRAP:
10 easy KBS
100m Run
5 Goblet Squats with :30 pause 

Strength/Skill:

10 min EMOM:
Adv. 3-5 CTB, scale to inverted bar bell rows   

WOD:

14 min AMRAP:
10 KBS
5 Thrusters R
5 Thrusters L
200m Shuttle Run in 50s 
Picture

160327

3/26/2016

 

Happy Easter!

Open gym

uptown 1130 to 1230

Midcity 10 AM to 12 PM

Jeff can facilitate a couple people doing the open workout uptown, if redos need to happen

160326

3/25/2016

 
Saturday

Warm Up:
Coach's Choice

WOD:
Teams of 3:
100 Power Snatch (75/55)
100 Push-ups
100 Box Jumps
1 mile Run together, split work however otherwise 
Picture

160325

3/24/2016

 
Friday

Strength/Skill:
12 min EMOM:
Evens: 6-8 Barbell Roll Outs
Odds: 10 Palov Press/side 

WOD:

12 min AMRAP:
12 Wallballs
12 KBS (32/24)
12 cal Row (8 cal for females )





Picture

160324

3/23/2016

 
Thursday

Warm Up:
6 min AMRAP:
10 Toe Touch Squats
10 Inchworms with Push-ups
:20-:30 Noes and Toes Drill 

Strength/Skill:

2 min AMRAP:
HSPU
Rest 2 min x3
Score is lowest set + highest set 

WOD:

5 Rounds for Time:
10 DB Snatches, 5/arm
10 TTB 
Picture

160323

3/22/2016

 
Wednesday

Warm Up:
3 Rounds:
200m Run
10 Air Squats gradually narrowing feet
:30 Hang

Strength/Skill:

10 mim EMOM:
Evens: 2 TGU/arm
Odds: 3 Pistols/leg  

WOD:
3x:

800m Run
Rest 3:00, complete 1-3 Rope Climbs durning rest and 1-3 after last run
*25 min Cap 
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Picture
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