|
Saturday Warm Up: Coach's Choice WOD: 20 min AMRAP, alt rounds with partner: 10 Thrusters (95/65) 10 Lateral Bar Burpees  Friday Warm Up: 3 Rounds: Dynamic Down and Back Jog High Knees Butt Kicks High Kicks WOD: 800m Run 3 min Rest 800m Run 3 min Rest 400m Run 2 min Rest 400m Run 2 min Rest 200m Run 1 min Rest 200m Run  Thursday Warm Up: 1k/800m Row Strength: 10 min EMOM Odd: 5-7 Strict HSPU EVEN: 8-10 Weighted Good Mornings WOD: 12 min: 100ft DB Farmer Carry (50/35) 10 DB Clean 10 DB S2OH 20 Sit-ups  Wednesday Warm Up: 7 min: :30 Double Unders 8 low Box Jumps 10 Leg Swings each leg 100m Run Strength/Skill: 10 minutes practicing Squat from Knee (stacking plates if able) WOD: 3 Rounds: 15 Front Rack Lunges (135/95) 15 Box Jumps 400m Run  Tuesday Warm Up: 3 Rounds: 100m Run 10 Air Squats 10 Barbell Press 6 Burpees Strength: Overhead Squat 4x5 WOD: 9 min: 3 Overhead Squats 3 Pull-ups 6, 6 9, 9, etc.  Monday Warm Up: 3 Rounds: 10 cal Row 10 Lunge and Twist 5 Burpees Strength: 10 min EMOM: Even: 40 sec Double KB Overhead Walk Odd: 40 sec Hollow Body Rock WOD: 27-21-18-15-12-9-6-3 Cal Row KB Swing (53/35) Burpee 18 min Cap  Saturday Warm Up: Coach's Choice WOD: 20 min AMRAP (alternating rounds): 15 cal Row 15 KB Swings 10 Box Jumps  Friday Warm Up: 2 min Row 10 light DB S2OH 10 Lunge and Twist 2 min Row 10 Light DB S2OH 10 Lunge and Twist Strength: 4 Rounds: 10 Bench Press into 8 DB Rows each arm WOD: 12 min AMRAP: 2 Rope Clims 12 DB Hang Clean and Jerk (50/35), 1 DB 6/arm 24 Double Unders  |
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 every 2-3 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
July 2018
Categories
All
|
||
RSS Feed