|
Saturday Warm Up: Coach's Choice Partner WOD: 100 Hang Cleans (95/65) 100 Push Jerks 100 Front Squats  Friday Watrm Up: 3 Rounds: 10 Ring Rows 10 Scap Push-ups 200m Run Strength/Skill: Strict Pull-up 2-3 x 5 Rest 2:00 WOD: 3 Rounds for Time: 400m Run 12 Push-up + Renegade Row (35/25)  Thursday Warm Up: 5 Rounds: 1 length Marching Soldiers 1 length Walking Groiner 10 Pass Throughs, 10 Abmat Sit-ups Strength/Skill: Single Arm DB OH Walking Lunge 8-10 total steps/arm x 3 Rest 1:00 b/w arms WOD: 21-15-9 OHS (135/95) Toes to Bar  Wednesday Warm Up: 10 min AMRAP: 10 Scap Pull-ups 10 Good Mornings 10 low Box Jumps :20 Arch Body Hold :20 Hollow Body Hold Strength/Skill: Deadlift Build to a tough 5 in 15 minutes WOD: 10 min AMRAP: 2 Rope Climbs 8 Deadlifts (275/185) 16 Box Jumps (24/20)  Tuesday Warm Up: 3 Rounds: :30 Double Under Practice 10 Burpees 200m Row Strength/Skill: 10 min EMOM: Strict HSPU 3-5 Reps WOD: 20 min AMRAP: 50 Double Unders 25 cal Row 10 Burpees over Rower  Monday Warm Up: 800m Run Then 3 Rounds: 5 Goblet Squats 10 Hang Power Cleans 10 Kipping Swings Strength/Skill: Squat Clean Clusters 1.1.1 x 5 Rest :20/2:00 WOD: 100 Wallballs 50 Pull-ups 25 Power Cleans (135/95)  Saturday Warm Up: Coach's Choice Partner WOD: 50 cal Row (25/25) 50 Toes to Bar 50 Deadlifts (225/155) 50 Syncrho Bar Facing Burpees 50 Deadlifts 50 Toes to Bar 50 cal Row (25/25)  Friday Warm Up: 4 Rounds: :30 Double Under Practice 10 Scap Push-ups 10 Kipping Swings Strength/Skill: DB Cuban Press 10-12 x 3 Rest 2:00 WOD: 50-50-50-50-50 Double Unde 20-16-12-8-4 HSPU  Thursday Warm Up: 10 minute AMRAP: 250m Row :20 Pallof Press Hold/side, 5 light KB Snatches/side Strength/Skill: Side Plank :30/side x 5 Rest :30 between sides WOD: 5 Rounds: 500m Row 12 KB Snatch (24/16) 21 Med Ball Sit-ups  |
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 Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting 5 out of every 6 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is 
  Sites We VisitHollywood LiveStock, Next delivery date JULY 31
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
July 2019
Categories
All
|
||||
RSS Feed