|
Thursday Warm Up 6 Min AMRAP 10 Banded Good Mornings 1 length Burpee Broad Jump 30 Jump Rope singles/doubles Mobility Strength: 12 min EMOM (add some weight to last week) Even: 5 Deadlifts @ 75% Odd: Accumulate 20 sec. L-sit/tuck WOD: 2 mile run for time Cashout: 100 weighted sit-ups  Wednesday Warm up: 6 Min AMRAP 10 OH squat 10 Pass throughs Side lunges 1 length High knees 1 Length Mobility: Foam roll back Banded front rack/hamstring Strength/Skill: Power Clean Clusters @ 75-80% of 1RM power clean: 4 power cleans with 10 sec of rest between each and 2 min between set 5 total sets WOD: 12 min AMRAP 15 Thrusters (95/65lb) 200m Run 
Tuesday Warm up: 6 min AMRAP Duck Hop 1 length Side Shuffle 2 Length Butt Kick 1 Length Marching Soldier 1 Length Mobility: Banded hamstring/pigeon (hip) Strength/Skill: Front Squat 5 sets of 5 (2 sets are warm up) 2 sec descent, 2 sec pause at bottom, explode up Try to increase weight from past weeks WOD: 5 min AMRAP 5 Pull-ups 5 Burpees Rest 3 min 5 min AMRAP Row 150m 15 American KB swing (32/24kg)  Monday: Warm Up: 6 min AMRAP bear crawl 1 length broad jump 2 length 10 overhead sqaut Strength: 10 min EMOM even:30-:45 sec plank Hold Odd:strict pullup 1-10 reps Beg: 1-3 reps w/light band int: 3-7 Adv: 7-1 WOD: Shoulder to OH: 2 min max rep rest 3min 2 min max rep rest 3 min 2 min max rep start with a light weight(50%), then add 10% each set. (10% from previous set) Example: If first set is 135, second will be 148.5 (round up or down), third set is 10% of second set, 163.35(round up or down) can sub with DB if mobility is poor cashout: 1000m row or 800 m run (90% effort) 
Sunday Open Gym Uptown 10 am - 11:30 am Midcity 9 am - 11:30 am Downtown 3:00 pm - 4:30 pm Uptown 9 and 10 am class Midcity 10 and 11 am class + gymnastics @ 9 am and strongman @ 10 am Downtown kids @ 9:15 and group class at 10 am Group wod: Warm up: "In pairs, 6min max calories rowed, switching every 15 strokes Then, 2 rounds: 10 lunging pass thrus 10 strict press 45/33 10 OH squat 45/33 Burgener warm-up In teams for Max Reps FGB style: 1: Thrusters 75/55 2: Dips 3: Box Jumps 24/20 4: Hang Power Snatch 75/55 5: Burpees 6: Rest "17m running clock, teammates rotate through the 6 stations at the top of every minute. Teams will combine total reps at the end of the WOD for a team score." Friday Warm up: 6 min AMRAP 10 Goblet squats Run 100m 10 Roll ups Mobility Strength: Limited Goat(12min): Options: 1) Make up Mon-Thurs, 2) Extra Mobility, 3) 3 OHS ONTM for 10 min 4) 3-5 HSPUs/1 HSPU Neg/:30 Inversion Hold ONTM for 10min WOD: 2 rounds for time 500m Row 25 Wall Ball Shots(20/14) 400m Run 25 Burpees 
Thursday Warm Up 6 Min AMRAP 10 banded good Morning 1 length burpee Broad Jump 30 jump rope Mobility Strength: 12 min EMOM (same weight as last week but adding 1 more set) even: 5 Dead lift (70%) odd: Accumulate 20 sec. L-sit/tuck Deadlift weight should be Tough but with excellent technique WOD: 21-15-9 Shoulder to OH(135/95) Pull-Ups weight should be pretty heavy: something that requires breaking each round in 2 sets sub pull ups with ring row  Wednesday Happy Birthday, Coach Bowen! Warm up: 6 Min AMRAP 10 OH squat 10 Pass throughs Side lunges 1 length High knees 1 Length Mobility: Foam roll back Banded front rack/hamstring Strength/Skill: Power Clean Cluster @ 75-80% of 1RM power clean: 4 power cleans with 10 sec of rest between each and 2 min between sets WOD: “The Chief" (kind of) 5 Rounds for time 3 Power cleans (135/95) 6 Push-ups 9 Air Squats Rest 60 sec between rounds These should be max effort sets. 
Tuesday Warm up: 6 min AMRAP Duck Hop 1 length Side Shuffle 2 Length Butt Kick 1 Length Marching Soldier 1 Length Mobility: Banded hamstring/pigeon (hip) Strength/Skill: Front Squat 5 sets of 5 (2 sets are warm up) 2 sec descent, 2 sec pause at bottom, explode up WOD: "Nancy" 5 Rounds for time Run 400m 15 OH Squats @ 95/65lb 
|
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
September 2017
Categories
All
|
||
RSS Feed
Powered by
