|
Wednesday
Warm Up: 7 min: 2:00 Row Then 5 Inchwomrs 10 Banded Good Mornings :30 Elbow Plank Deadlift Warm Up WOD: Deadlift 10-10-10-10-10 4 min Rest between Sets Dool Down: 2 Rounds: :30-:45 Hang 5 Prone Press Ups Tuesday Warm Up: 6-7 min AMRAP: Running Warm Up of Choice WOD: Run 800 x 5 Rest 3:00 Cool Down: 4 min of Foam Rolling lower leg and Anterior Tib Smash  Monday Warm Up: 7 min AMRAP: 5 Burpees 10 Pass Throughs 5 Band Assisted Cossack Squats/side 5 Side Lying Windmills Strength: Snatch Balance Every :90 x 5 WOD: 14 min AMRAP: 7 Squat Snatches (135/85) 14 Bar Facing Burpees Cool Down: 2 Sets: 10 Band Assisted Sotts Press with PVC  Saturday Warm Up: Coach's Choice WOD: For Time: 1 mile Run 5 Rounds 10 Alt. KB Snatch (53/35) 25 Ab Mat Sit-ups 1 mile Run  Friday Warm Up: 15 Unbroken Wallballs 2 Rounds: 6 DB Push Press 8 Good Mornings 10 DB Squats Then 20 Unbroken Wallballs Strength: Thruster 4 Sets x 5 Reps (building) WOD: For Max Reps: 1 min Thrusters (75/55 ) 1 min KBS (53/35) 2 mins Thrusters 2 mins KBS 3 mins Thrusters 3 mins KBS  Thursday Warm Up: 2 Rounds: 200m Row 10 PVC Pass Throughs 10 Wall Squats 10 Kip Swings 10 Pressing OHS Strength: 6 Sets: Full Snatch + 3 OHS WOD: For Time: 5-10-15-20-15-10-5 Overhead Squats (115/80) T2B 16 min Cap  Wednesday Warm Up: 100m Jog 50ft Butt Kicks 50ft High Knees 50ft Soldier Walk 50ft Right Side Shuffle 50ft Left Side Shuffle 50m Run 50m Fast 50m Sprint 40 DUs Strength: 10 min EMOM: Odd: 20 Sit-ups Even: :35 Hollow Hold WOD: 7 Rounds for Reps :90 on and :90 off 150m Run Sprint Max Reps DUs  Tuesday Warm Up: 400m Run 2 Rounds: 12 Lunges :10 HS Hold 8 Ring Rows 6 HSPU off a Box Strength: Back Squat 3 x 8 Build to heavy for the day WOD: 18 min EMOM: Min 1: 16 Pistols Min 2: 10 HSPU Min 3: 4 MUs  Monday Warm Up: 3 Rounds: 10 cal Row 8 DB Snatch 6 Knees to Elbows Strength: DB Snatch Build to Heavy Single per arm WOD: 16 min AMRAP: 25/21 cal Row 12 DB Snatch (70/50) 3 Rope Climbs  |
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