|
Open gym Uptown 9:00 am - 10:30 am And 12:30 pm - 2:00 pm Midcity 10:00 am - 12:00 pm Saturday Group Class
Warm up: 800m run, then 2 rounds: 10 pass thrus 10 scap pull ups 10 paused goblet squats :30 samson stretch/side WOD: 20min AMRAP in teams of 3/4: Thruster 95/65 Pull up Burpee P1 does 1-1-1, then P2 does 1-1-1, then P3 does 1-1-1.Then P1 does 2-2-2, then P2 does 2-2-2, then P3 does 2-2-2.Then P1 does 3-3-3, etc. Continue pattern until time.Each round to be conducted AFAP.(thrusters should always be unbroken, scale pull ups to ring rows) Friday Warm Up; AMRAP 6 min Run 100m 10 pass thrus 10 Scap Pull-up Mobility: Strength/skill Limited GOAT: 1) Make-up Mon-Thurs, 2) Extra Mobility, 3) Strict Pull-up, 3-5 ONTM for 8-10 min, 4) DU practice, :30 on :30 rest x 8-10 WOD: 7 min AMRAP 10 Push press 10 burpee (115/75) (105/65) (95/55) .... scale accordingly 
Thursday Come to CrossFit Endurance! Learn proper ROW technique and increase performance through interval training-every Thursday at 630pm, Uptown. Warm Up: 6 min AMRAP: 2 Length Side Lunges 2 Length Power Skips 10 Paused Goblet Squats Strength: Every 2 minutes for a total of 5 working sets: Power Clean + Squat Clean from the Hip + Squat Clean from above the knee + Squat Clean from the ground (68-73% of Sq Cl max) WOD: 12 min EMOM: for 4 SETS Minute 1: 100 m run Minute 2: 3-10 TTB or K2E or 5 Slow Roll-ups, Minute 3 -10-20 Sit-ups 
Jeff winning the final workout at the 2014 South Central Regionals!! To see more pics from this past weekend, visit our FACEBOOK PAGE!! Wednesday Warm Up: Rowing Technique/Prep (10 pulls arms only, 10 legs only, 10 full slide) MOB: HIPS and Foam roll or double lax ball to spinal erectors/ lax ball to glutes Strength/Skill For 20 min, trading stations every 2 min: Row :30 easy, :30 moderate, :30 fast, P2: Perform :30 DU then 10 Walking Lunges + 10 Air Squats WOD: 10 min AMRAP 5-10-15-20... 5-5-5-5-5-5... Wall ball(20/14) Hang Power Clean ascending wall ball 5 HPC between each set of Wallballs adv: 135/95 int: 115/75 Beg: scale to comfortable movable weight(UB 
Hey guys I have to cancel endurance tonight. You can do the below workout on your own, meet at the gym for 6:30 to do it as a group, or join the group WOD instead. Sorry, and see you guys next week.
Warm up: 400 m @. 60% 10 leg swings 200 m run backwards 10 ankle rolls 400m @ 75% 10 banded good mornings Mobility: Lax ball in arch, shin splint roll out, ankle mash Strength: 8-10 good mornings x 3 @75% POSE Drills: Pulls against the wall, exaggerated pulls, lean into run WOD: 200 x 8-12 1:1 work to rest, <3 sec deviation between Tuesday Come to CrossFit Endurance! Learn proper run technique and improve performance through interval training--every Tuesday at 630pm, Uptown! Warm up: 6 min AMRAP Run 100m Acccumulate :30 in the bottom of a squat 10 Wall Squats Mobility Strength/Skill: Every 3 min for a total of 5 sets (2 warm-up, work across for 3 sets) 3 Tempo Front Squats (Tempo is 3 down, 3 hold at bottom, 3 up) Go heavier than past weeks EMOM for 15 minutes Min 1: 1-2 Rope Climbs or 2 Rope Walks Min 2: 10-15 Sit-ups Min 3: :30 DU or DU practice. 
Monday 504 (540 North Cortez): 10am Downtown (1309 Magazine): 12noon Warm up: 6min AMRAP 10 scap pushups 1min jump rope 1 length Samson stretch WOD: Memorial Day Murph Run 1 mile, then complete in any order: 100 pull-ups 200 push-ups 300 squats Then, run 1 mile (You may complete this as a team) 
Jeff finished his last regionals WOD in first place, which changed his overall rank from 7th to ... SECOND!!! Jeff's going to the 2014 Crossfit Games in California!!! 
Warm up: partner up for 2 rounds each (12min) While P1 rows 3m at a w-u pace, P2 AMRAP: 10 lunging pass thrus 10 broad jumps :30 samson stretch per side Mobility: shoulders, calves Strength: burgener warmup WOD: 20min AMRAP in teams of 2: While P1 runs 400m, P2 completes AMRAP: 5 power snatch 95/65 10 box jumps 24/20 15 double unders (50 singles) (scale to teams of 3, all snatches should be unbroken) |
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 Join CrossFit NOLA!Interested in joining the gym?
New to CrossFit? All of our new members start with their own private coach! More info here Check out the latest Podcast Episode:
 Sites We VisitPre-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
June 2023
Categories
All
|
||
RSS Feed