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

170701

6/30/2017

 
Saturday

Warm Up:
Coach's Choice

Partner WOD:
100 Hang Cleans (95/65)
100 Push Jerks
100 Front Squats

Picture

170630

6/29/2017

 
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)
Picture

170629

6/28/2017

 
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
Picture

170628

6/27/2017

 
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)
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170627

6/26/2017

 
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 
Picture

170626

6/25/2017

 
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)
Picture

170625

6/24/2017

 

Open Gym

Uptown 10:00 am-11:30am

Downtown 10 am-12pm

170624

6/23/2017

 
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)
​

Picture

170623

6/22/2017

 
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 
Picture

170622

6/21/2017

 
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
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