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  • 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

180801

7/31/2018

 
Wednesday

Warm Up:
7 min AMRAP:
2:00 Row
Then 10 Banded Good Mornings
10 Banded Side Steps
5 Press-ups
10 Weighted Pass Thoughs

Strength:
Deadlift
3 sec Negative, hands off on ground
4-5 reps X 3 (moderate), build through the sets

WOD:
4 Rounds:
12 Handstand Push-ups
8 Dumbbell Burpee Deadlift Step-up (50/35, 24/20) 
4 Muscle Ups 
Picture

180731

7/30/2018

 
Tuesday

Warm Up:
7 min AMRAP:
10 light Russian Kettlebell Swings
1 Rope Walk
5 Scap Pull-ups
5 Kipping Swings

Strength:
3 Sets
A1. 2-3 Rope Climbs
Rest :30
A2. 50' HS Walk or 20 Shoulder Touches
Rest 2:00

WOD:
36-30-24
KBS (32/24)
18-15-12 TTB
100' Suitcase Carry (50 R/50 L) between sets and after the last set 
Picture

180730

7/29/2018

 
Monday 

​Warm Up:
7 min AMRAP:
100m Run
10 Toe Touch Squats
10 Pass Throughs
:20 Dead Hang

Strength:
Split Jerk from Rack 2-2-1-1-1

WOD:
21 Dumbbell Thrusters (50/35)
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run 
Picture

140729

7/28/2018

 

Open Gym

Uptown 10am-11:30 am

180728

7/27/2018

 

Saturday

Warm Up:
Coach's Choice

WOD:
 Split 300 Double Unders
150 Dumbbell Snatch (50/35)
100/85 cal Row 

Picture

180727

7/26/2018

 
Friday

Warm UP:
7 min AMRAP:
5 Burpees
1 Wall Climb with :10 Hold
10 Pass throughs
10 Banded Side Steps

Strength:
Bench Press 3-3-3-3-3

WOD:
9 min AMRAP:
1 Hang Power Clean (145/100)
1 Handstand Push-ups
2, 2, 3, 3, 4, 4...
Picture

180726

7/25/2018

 
Thursday

Warm Up:
7 min AMRAP:
100m Run
10 Band Assisted Cossack Squat
1 length Walking Groiner
5 Prone Press-ups

WOD:
3 Rounds:
600m Run
36 Medicine Ball Cleans (20/14)
* 5-8 minutes soft tissue work in lower body

​
Picture

180725

7/24/2018

 
Wednesday

Warm Up:
7 min AMRAP:
Row 3:00
Then 10 Banded Good Mornings
10 Banded Side Steps
5 Scap Pull-ups
5 Kipping Swings

Strength:
Build to a moderate 5 rep TNG Deadlift

WOD:
12 min AMRAP:
5 Deadlifts (255/165)
3 Bar Muscle Ups 
Picture

180724

7/23/2018

 
Tuesday

Warm Up:
7 min AMRAP:
:30 Jump Rope
10 Step Back Lunge with Twist
5 Yoga Push-ups
5 Inchworms

Strength:
Push Press 3-3-3-3-3

WOD:
3 Rounds for Time:
75 Double Unders
16 Steps Front Rack Reverse Lunge (95/65)
25 Bar Facing Burpees
Picture

180723

7/22/2018

 
Monday

Warm Up:
7 min AMRAP:
10 Toe Touch Squats
10 Hip Switches
5 Press-ups
5 Side Lying Windmill/side

Strength:
10 min EMOM:
Evens :30 Side Plank L
Odds :30 Side Plank R

WOD:
Overhead Squat 1-1-1-1-1
Back Squat 1-1-1-1-1 
Picture
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