|
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)  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  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)  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  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  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  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)  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...  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  |
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
June 2019
Categories
All
|
||||
RSS Feed