CrossFit NOLA
  • 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
  • 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

100701

6/30/2010

 
Thursday

Warm Up:
Samson Stretch
10 Pass Thrus
10 Burpee Pushups
 400m run
10 Thrusters (pvc)
10 med ball cleans
 400 m run
10 kb swings (american)
10 wallballs

Skill: Clean and Jerk
Warm up and build to WOD weight

WOD: "Grace"
135lb/ 95lb Clean and Jerk, 30 reps

Post load and time to comments.

100630

6/29/2010

 
Congrats to Liz on an impressive Push Jerk
Wednesday

Warm Up:

400m Run
10 pass thrus
10 overhead squats
10 Med Ball Cleans
THEN
2 rounds (1st time, pvc; 2nd time, 15lb)
30 second Hand Stand
10 shoulder press
10 push press
10 Push Jerk ( on last 10 begin to build to WOD weight)

WOD
Push Jerk
3-2-2-2-1-1-1-1-1-1

Post weight to comments.

Extra Credit:

Row 6 x 30 seconds intervals. Sprint as fast as possible.

Rest 30 seconds in between intervals. Total time of work and rest is 6 min.

Post distance to comments.

100629

6/28/2010

 
Picture
I think there was room for 1 more...
Tuesday


Warm Up:
100 single jump ropes


2 rounds


10 pushups
10 air squats
10 good mornings
10 overhead squats
10 sec L-sit


Skill: Kettle Bell Snatch


WOD: "Helen"


3 rounds for time:
400m run
21 KB Swings 1.5/ 1 pood
12 Pullups

100628

6/28/2010

 
Monday

Warm Up:
400m run
Samson stretch

8 X hill sprints (sprint up, jog down)
10 sec rest between sprints

Skill: squat clean


WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

pullups
pushups
situps 
squats

Post total reps from all 32 intervals to comments

100627

6/27/2010

 
Picture
Barbara on three,... 1.... 2.... 3
Sunday = Rest Day

100626

6/25/2010

 
Great effort on Barbara yesterday!  It was brutal...

Warm Up

Run/Row
10 Overhead Squats
8 Wallball
6 Pull-ups
4 Kettlebell Swings
2 Kettlebell Squats
4 Kettlebell Swings
6 Push ups
8 Sit-ups
10 Overhead Squats

WOD

In teams of 2 for 12 min
One team member runs 200 m with a medicine ball
other team member does kettlebell swings
team members switch after the 200 m run is completed
every minute both team members must stop what they are doing and complete 5 push-ups

score is determined by total amount of team kettlebell swings completed in 12 minutes

100625

6/24/2010

 
Picture
The morning class demonstrates 3 of the 4 phases of Barbara. Great Job!
Friday

Warm Up

400 m run
1 length centipedes
1 length jack rabbits
1 length bear crawl
1 length leap frog
1 length crab walks

WOD
Barbara

Five rounds, each for time of:
20 pullups
30 pushups
40 situps
50 squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

100624

6/23/2010

 
Thursday

Warm Up:

400 m run
20 double unders
10 wallballs
10 burpee pushups ( no peeling)
10 Med Ball cleans (go for depth)

Skill: Push Jerk

WOD:
Front Squat
3-3-3-3-3-3-3

Post loads to comments

100623

6/22/2010

 
Picture
Keeping your lower back muscles engaged is crucial during the deadlift, nice job Rebekah
Wednesday

Warm Up:

500m row
10 pass thrus
10 good mornings
10 air squats
THEN:

4 rounds
4 muscle up rows
4 ring dips

WOD:
 Deadlift
1-1-1-1-1-1-1

100622

6/21/2010

 
Tuesday

Warm Up:

400m run

Use foam roller 2-5 min
10 pass thrus

Then: 2 rounds: 1st x, pvc/ 2nd x, 15lb bar

10 overhead squats
10 shoulder press
10 front squats
10 pressing snatch balance

WOD: "Daniel"
For Time:
50 pullups
400m run
95lb/65lb  thruster, 21 reps
800m run
95lb/65lb thruster, 21 reps
400m run
50 pullups
<<Previous

    Contact Us

    info@crossfitnola.com
    504-861-0610 (call or text)

    CrossFit NOLA

    We 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:

    Out of Town Workouts
    File Size: 183 kb
    File Type: pdf
    Download File

    CFJ Sample Article

    Sites We Visit


    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

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010
    October 2010
    September 2010
    August 2010
    July 2010
    June 2010
    May 2010
    April 2010

    Categories

    All
    Goals 2012
    Goals 2013
    Goals-2014
    Goals 2015
    Hero
    Powerlifting
    Rest Day
    Schedule
    Team Workout
    Videos
    Workout
    Workouts

    RSS Feed

Thanks for visiting! See you at the Gym!


Online Store
​Privacy Policy
​Cancellation
​Code of Conduct
© 2022 JM Fitness LLC