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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • CFNOLA Gymnastics
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    • Olympic Weightlifting
  • Schedule / Class Sign In
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140601

5/31/2014

 

Open gym

Uptown 9:00 am - 10:30 am

And 12:30 pm - 2:00 pm

Midcity 10:00 am - 12:00 pm

140531

5/31/2014

 
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)

140530

5/29/2014

 
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



Picture

140529

5/28/2014

 
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




Picture

140528

5/27/2014

 
Picture
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


Picture

Endurance cancelled today

5/27/2014

 
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








140527

5/26/2014

 
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.
Picture

140526

5/25/2014

 

Monday

Uptown (8422 Burthe): 11am

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)

Picture

Jeff Is Going to the Games!!

5/25/2014

 

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!!!

Picture

140524

5/23/2014

 

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)

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