|
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)  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  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  Tuesday Warm Up: 6 min AMRAP: 250m Row 5 HPC with barbell 2 Broad Jumps Strength/Skill: Build 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  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  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 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  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 )  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  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
|
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
January 2022
Categories
All
|
||||
RSS Feed