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

140701

6/30/2014

 
Tuesday

Warm up:
5 min AMRAP
Run 100m
10 Paused Goblet Squats
10 Jump Squats

Mobility

Strength/Skill:
Find a 1RM Front Squat

WOD:
"Jack"
20 min AMRAP
10 Push Press (115/75lbs)
10 KBS (24/16kg)
10 Box Jumps (24/20in)

140630

6/29/2014

 
Monday

5 min AMRAP: 
:30 Jumping Jacks,
:30 Mountain Climbers, 
:30 Arm Circles, 
:30 Lunging Samson Stretch

Skill/Strength:

For 4 sets: 
P1: :30 HS Hold (Adv) or Plank Hold (Beg), 
P2: 5-15 UB HR Push-ups,  ADV (ring pushups)
Rest 1 min then switch stations


WOD:
Retest:
2000m ME row




Picture

Sunday

6/28/2014

 
OPEN GYM

Uptown: 9 am to 10:30 am


140628

6/27/2014

 
Saturday Schedule:

Uptown/Burthe St: 9 and 10am Group WOD

Downtown/Magazine St: 915am CF Kids, 10am Group WOD, 11am CF Teens

MidCity/Cortez St: 9am Free Intro, 10am Group WOD, 10am Strongman, 1030am Gymnastics, 
11am Group Wod, 11am (Female) Competitors, 11:30am WLC Final WOD

Open Gym: Uptown- 1:30-3 pm


Group WOD:

Warm-up:
3 rounds:
200m row sprint
10 lunging pass thrus
10 good mornings (empty bar)
10 strict press (empty bar)
10 wall squats

Mobility: Hamstrings, Front Rack

In teams of 3*:
60 Deadlifts (185/125) (reps divided evenly, in 10s)
Run 200m (everyone at once)
60 V-ups (reps divided evenly, in 10s)
Run 200m (everyone at once)
60 Power Cleans (135/85) (reps divided evenly, in 10s)
Run 200m (everyone at once)
60 Thrusters (95/65), (reps divided evenly, in 10s)
Run 200m (everyone at once)

*Teams of 2, scale to 45 reps, in sets of 5 and 10

Saturday Whole Life Challenge Finals and other Info:

6/27/2014

 
CHANGE: Gymnastics class will be at 10:30 am at Midcity.

Also, WLC finals will take place at 11:30am at Midcity. If you are signed up for the gymnastics class, you may do the WLC workout for your WOD if you had originally planned on doing the class wod.


There will be the regular 10 and 11 am Group Wods at MidCity.
Strongman 10am, Midcity.

Please sign up on Mindbody!!

OPEN GYM: UPTOWN- 130-3pm



Spots still available for SATURDAY'S (6/28) Kendrick Farris Seminar (olympic lifting emphasis) at CF Fullbore (3333 Division St., Metairie, LA 70002). 

Sign up here:
http://clients.mindbodyonline.com/ws.asp?studioid=130218&s-8&sTG=2&sView=day


$200 for seminar.  The first session is the lifting seminar starting at 9 am. The second session is a meet and greet starting at 1 PM. 

Contact Full Bore for more details or Julie at 504-236-5858



140627

6/26/2014

 
Friday

Warm up:Row 4 min easy pace with stroke rate of 18-20

Mobility

Strength/Skill:
10-12 min Limited GOAT
1) Make-up Mon-Thurs
2) Extra Mobility
3) Strict Pull-up, 3-5 ONTM 
4) DU practice, :30 on :30 rest

WOD:
3 rounds
7 C2B Pull-ups
21 Burpees (jump and touch an object 6" above reach each burpee)
Picture

140626

6/25/2014

 
Thursday: ATTN:

 It would be a great idea to wear long socks or tights today for the rope climbs to avoid rope burn!


Warm up:5 min AMRAP
1 min DU practice
10 Wall Squat
2 Lengths Side Lunges

Mobility

Strength/Skill:
Find 1RM Squat Clean

WOD:
Rope Climb technique, then
8 min AMRAP
2 Rope Climbs/2 Rope Walks
10 Burpee Box Jumps 24/20
Picture

140625

6/24/2014

 
Wednesday

Warm up:5 min AMRAP
10 Scap Push-ups
10 Paused Ring Rows
10 No Push-up Burpees

Mobility

Strength/Skill:
Push-up Practice
Try deficit, clapping, or plyometric push-ups
Accumulate 30-40 reps in sets of 5-10.

WOD:
"Michael"
3 rounds for time
800m Run
50 Supermans
50 Sit-ups
Picture

140624

6/23/2014

 
Tuesday

CrossFit Kids- 4:15 downtown with Coach Aaron
CrossFit Endurance 6:30pm, Uptown! - Sign up on MIndbody!

Warm up:
5 min AMRAP
Run 100m
10 Paused Goblet Squats
10 Jump Squats

Mobility

Strength/Skill:
Every 3 min for a total of 5 sets
3 Front Squats + 3 high box jumps

WOD:
11.4
20 min AMRAP
9 Power Cleans (135/85lb)
12 TTB
15 Wallballs
Picture

140623

6/22/2014

 
Monday

Warm up:5 min AMRAP
:30 Jumping Jacks
:30 Mountain Climbers
:30 Arm Circles
:30 Lunging Samson Stretch

Mobility

Strength/Skill:
Alternate between the following for 4 sets of each
A1) 10-12 Neutral Grip DB bench press, Rest :60
A2) Accumulate 1:15 in a HS Hold, Rest :60

WOD:
Row 1000m

Cashout:
Accumulate 3 min in hollow hold
Picture
<<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