|
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  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  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  Saturday  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...  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  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  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  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  |
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
December 2019
Categories
All
|
||||
RSS Feed