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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

150801

7/31/2015

 
Saturday

Warm Up:
6 min AMRAP 
1:00 jump rope 
10 KBS
10 scap pul-ups
10 scap push-ups 

Strength/Skill:
HPC 3 TNG reps every 2 minutes for 10 sets hitting WOD weight in set 3

WOD:
Teams of 3 
Split 150 sit-ups, 120 CTB pull-ups, 120 push-ups, 60 hang power cleans (#145/#100)

Picture

150731

7/30/2015

 
Robert Bruce is part of start up clothing company, and is offering CrossFit NOLA members and friends 15% off!  use the code: crossfitnola for the discount or the code: boxdropoff and he will deliver them to the gym for no shipping costs!


http://www.wearbrix.com/buy


Friday

Warm Up:
6 min AMRAP 
10 wall balls
10 inch worms
10 light KB swings

Strength/Skill:
Find 1 RM power clean

WOD:
14 min AMRAP 
7 DB thrusters R 
14 KBS 
7 DB thrusters L 
14 toes to bar
Picture

150730

7/29/2015

 
Thursday

Warm Up:
6 min AMRAP 
10 box jumps (step down)
:30 noes and toes drill
10 BB push press

Strength/Skill:
Every 3 minutes x 5
2 heavy jerks from the rack 

WOD:
On minute 1 do 1 clean and jerk PC + S2OH
On minute 2 do 2 clean and jerks until failure
If you do not get to round 9, then continue the EMOM at 3-5 clean and jerks per minute through round 9 (#135/#95)
Picture

150729

7/28/2015

 
Wednesday

Warm Up:
6 min AMRAP 
150m row 
10 banded good mornings
5 press ups 
*row progressively faster

Strength/Skill:
2 heavy power snatch every :90 for 7 sets

WOD:
2k row time trial 
*12 min cap


Picture

150728

7/27/2015

 
Tuesday

Warm Up:
6 min AMRAP 
1 min jump rope
:30 dead hang
10 pause goblet squats
10 inchworms

Strength/Skill:
10 min EMOM 
Evens 8 KB OH reverse lunge 
Odds 6-8 toes to bar 

WOD:
3 Rounds for Time 
30 air squats 
30 burpees 
*15 min cap


Picture

150727

7/26/2015

 
Monday

Warm Up:
6 min AMRAP 
200m run
10 banded good mornings
10 scap pull-ups

Strength/Skill:
5 sets every :90 seconds 
8-10 bent over double kettlebell row 

WOD:
"Helen" 
3 Rounds for Time 
400m run 
21 KBS 
12 pull-ups 
*18 min cap
Picture

150726

7/25/2015

 
Sunday 7/26

Open Gym:
Mid City 11-12

150725

7/24/2015

 
Saturday

Strength/Skill:
Build to heavy thruster in 10 min and work rope climb technique during breaks 

WOD:
Teams of 3 
120 power snatch split however (#75/#55) 
21 rope climbs (sub 2:1 rope walk)
90 thrusters (#95/#65)  


Picture

150724

7/23/2015

 
Friday

Warm Up:
6 min AMRAP 
10 light KBS
10 low box jumps (step down) 
10 DB strict press with :30 hold 

Strength/Skill:
6-8 x 5 single arm dumbbell row
Rest 1:30 between sets 

WOD:
12 min AMRAP 
3 OHS (#95/65), 3 pull-ups, 20 double unders
6 OHS, 6 pull-ups, 20 double unders
9 OHS, 9 pull-ups, 20 double unders...
Picture

150723

7/22/2015

 
Thursday

Warm Up:
6 min AMRAP 
150m row 
10 pass throughs 
10 steps walking groiner 

Strength/Skill:
12 min EMOM
Evens 6 DB snatch 
Odds :30 HS hold 

WOD:
40 box jumps, all step down (24/20)
20 toes to bar 
30 box jumps 
15 toes to bar 
20 box jumps 
10 toes to bar 
*14 min cap
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