CrossFit NOLA
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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
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

160601

5/31/2016

 
Wednesday

Warm Up:
3 Rounds:
200m Row
10 Air Squats + :20 Hold in bottom of last squat

Strength/Skill:

Alternating Goblet Crossover Step Up:
6-8/leg x 4
Rest 2:00

WOD:

3:00 Running Clock
Row 500/400m
Max Wallballs w/ remaining time
Rest 3:00 x 5
Picture

160531

5/30/2016

 
Tuesday

Warm Up:
400m Run
Then 2 rounds:
10 No Push-up Burpees
10 Banded Good Mornings

Strength/Skill:

Handstand Push-up:
4-5 on the 2 minutes x 6
Extra mobility time for people who did Murph

WOD;

“Grace”
30 Clean and Jerks for time (135/95)


Picture

160530

5/29/2016

 
Monday

Midcity Gym
Heats at 10:00, 10:30, and 11:00

Warm Up:
Coaches' Choice

WOD:
Memorial Day Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.


Picture

160528

5/26/2016

 
Saturday

Warm Up:
Coaches' Choice

Strength:
3 RM Shoulder to OH

WOD:
Teams of 2, shared work:
3 Rounds:
20 OHS (95/75)
4 Rope Climbs (sub 5 pull-ups or 10 ring rows for 1 rope climb)


Picture

160527

5/26/2016

 
Friday

Warm Up:
1k Row + Bergener Warm Up 

Strength:
Power Snatch
Build to a tough single in 12 minutes

WOD:
8 minute AMRAP:
10 Deadlifts (155/105)
50 Double Unders (sub 20 lateral hops over the bar)

Picture

160526

5/25/2016

 
Thursday

Warm Up:
3 Rounds:
10 Scap Push-ups
10 Pass Throughs
:20 Superman Hold
:20 Hollow Hold

Strength/Skill:

DB Bench Rress
8-10 x 3, Rest 2:00
Between sets do 10 Banded Pull Aparts

WOD:

40-30-20-10
Abmat Sit-up
HR Push-up
Picture

160525

5/24/2016

 
Wednesday

Warm Up:
500m Row
Then 2 Rounds:
10  Wallballs
10 Box Jumps (24/20)

WOD:

5 Rounds:
400m Run
10 Front Squats (135/95)
Rest 2:00 between rounds
*30 minute cap


Picture

160524

5/23/2016

 
Tuesday

Warm Up:
6 minute AMRAP:
5 Jerk Balances
10 Tuck Jumps
200m Row

Strength/Skill:

Split Jerk: 3, 3, 3, 2, 2
Rest 2:00

WOD:

21-15-9
Shoulder to Overhead (95/65)
Calorie Row,
Bar Facing Burpees
Picture

160523

5/22/2016

 
Monday

Warm Up:
2 Rounds:
2 length Bear Crawl
2 length Side Shuffle
2 length Walking Groiner
2 length Marching Soldier

Strength/Skill:

Paused Pront Squat
3 reps on the 2 minute x 6

WOD:

15 minute AMRAP:
10 Toes to Bar
15 Box Jumps (24/20”)
20 Wallballs

​
Picture

160522

5/21/2016

 

Open Gym

Uptown: 1030 am to 12:30 PM

Midcity: 8:45 AM to 11 AM

For those of you who were at the gym yesterday, noticed we had a lot of trouble with the parking enforcement. The city of New Orleans is basically ticketing and towing everyone, and challenging you to fight it. Be very careful about where you park tomorrow, we will not be able to use the lot on Sunday.

They ticketed and towed people that we believe were parked legally. It is basically a free-for-all, at the citizens expense. If you do head out, we recommend not pulling too far off the street, leave the majority of your car in the road. It's a judgment call by the ticketing authorities as to whether not you get a ticket, but the citations have been for blocking the sidewalk, so don't let much of your car off the road.

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