|
Saturday Warm Up: Coach's Choice Skill Development: Skill Work on HSPU and MU WOD: Nate Cool Down: 1 Round: 2 min Prayer Stretch 2 min Lax ball in upper back/side  Friday Warm Up: 7 min AMRAP: 400m Jog Then: 10 Air Squats (5 on Med Ball, 5 Off) 5/arm 1/2 Kneeling Dumbbell Strict Press with band around hip Skill Development: Dumbbell Thruster 10-12 x 3 WOD: 4 Rounds for Time: 400m Run 50 Air Squats Cool Down: 2 Rounds: 5 Hip Switches/side 1:00 Couch Stretch/side  Thursday Warm Up: 7 min AMRAP: 3:00 Increasing Pace Row 5 Yoga Push-ups 10 Banded Good Mornings 10 Box Jumps Skill Development: Bench Press 5-5(5-3-1*) 75-85-95% of 1 RM WOD: 3 Rounds for Time: 500m Row 20 Box Jump Overs (24/20) 12 Deadlifts (185/125) Cool Down: 1 Round: 10 Prone Press-ups 1-2 min Lax ball in arch of foot  Wednesday Warm Up: 7 min AMRAP: 3:00 Easy Row Then: 10 Banded Side Steps 10 Pass Throughs 5 Cossack Squats/ side Skill Development: Band Assisted Snatch Grip Deadlift + Hang Snatch at Knee + Snatch from Floor drop the bar (1+1+1) x 5-6 WOD: Isabel Cool Down: 5 min on Bike or 400m Walk  Tuesday Warm Up: 7 min AMRAP: 400m Jog Then: 10 Pass Throughs 5 Yoga Push-ups 3 Side Lying Windmill/side Skill Development: 12 min EMOM: (1) :20-30 Side Plank L (2) :20-:30 Side Plank R (3): 10-15 Med Ball Sit-ups (20/14) WOD: Strict Press 3-3-3-3-3-3-3 Cool Down: 2 Rounds: :40-:50 Dead Hang + 5-7 T-spine Mobility Drills on box  Memorial Day Schedule
Mid City 8:00am 9:00am 10:00am Don't forget to sign up on MindBody! Murph For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Uptown will be closed on Saturday for a certification...head to Mid City or Downtown for a class!
Saturday Warm Up: Coach's Choice Skill Development: Over Head Squat from the Ground 2-2-1-1 in 11 minutes WOD: 5 Rounds for Time: 400m Run 10 Overhead Squats (135/95) Cool Down: 2 Rounds: 5 Side Lying Windmills 5 Cossack Squats/side  Friday Warm Up: 7 min AMRAP: 400m Run Then: 10 Pass Throughs 10 Straddle Stance Inchworms 5 Abmat Sit-ups 5 Prone Press-ups Skill Development: Dumbbell Bench Press 8-10 x 3 WOD: 7 Rounds for Time: 10 6" Target Burpees 20 Abmat Sit-ups Cool Down: Lax Ball in Pec 2:00/side  Thursday Warm Up: 7 min AMRAP: :45-1:00 Jump Rope 10 light Kettle Bell Swings 5 Scap Pull-ups 5 Kipping Swings Skill Development: A.1. 5 Barbell Good Mornings Rest :10 A.2. 3 Box Jumps Rest 2:00 x 5 WOD: 200 Double Unders 50 Kettle Bell Swings (24/16) 30 Pull-ups Cool Down: :30 Wrist Flexion and Extension Stretch x 2-3  |
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
April 2023
Categories
All
|
||
RSS Feed