|
Thursday Warm Up: 400m Run 3 Rounds: 5 Burpees 3 Strict T2B 5 Russian KBS Strength/Skill: Hang Power Clean Find a Heavy Double WOD: 4 min AMRAP: 8 T2B 10 Burpees 8 Hang Power Cleans (135/85) Rest 2 mins 4 min AMRAP: 8 T2B 10 Burpees 6 Hang Power Cleans (155/105) Rest 2 mins 4 Min AMRAP: 8 T2B 10 Burpees 4 Hang Power Cleans (175/125) Rest 2 mins 4 Min AMRAP: 8 T2B 10 Burpees 2 Hang Power Cleans (205/145) Cool Down: 10 Slow Scorpions w/ :05 pause/side 1-2 min Forearm Stretch  Wednesday Warm Up: 3 min Row 2 Rounds: 15 ARE Squats 10 Scorpion Stretch 20 Banded Side Steps/side WOD: Back Squat Find 3RM @ 32X1 Tempo Rest 3 mins 1 Set Max Reps @ 3RM Weight (no tempo) Cool Down: 2 Rounds: 1 min in Bottom of Squat with Empty Barbell 1 min Couch Stretch/side  Tuesday Warm Up: 4 Rounds: 100 m Run 5 BB Strict Press 5 Box Jumps :30-:45 Hollow Body Hold Strength/Skill: Push Press 5 Sets x 3 (building) WOD: 4 Rounds for Time: 400 m Run 15 Push Press (95/65) 25 Box Jumps Cool Down: 2 Rounds: 25 ft Walking Groiner 1 min Pigeon Stretch/side 1 min Seated Forward Bend  Monday Warm Up: 3 Rounds: :30 DUS 10 BB Good Mornings 8 KBS 10 PVC Hang Power Snatches Strength/Skill: Power Snatch + Hang Power Snatch 7 Sets x 2 WOD: 9 min AMRAP: 10 Alt. DB Snatches (70/50) 30 DUS WOD: 2 Rounds: 10 T-spine Rotation 10 Cat/Cow :45 Calf Stretch/side  Saturday Warm Up: Coach's Choice WOD: Partner "Horton" 9 Rounds for Time: 9 Bar Muscle Ups 11 Clean & Jerks (155/105) 50 yd Buddy Carry Cool Down: 5-8 mins Foam Rolling Back and Lats  Friday Warm Up: 3 Rounds: 5 Burpees 5 Wallballs 5 Broad Jumps 5 Russian KBS WOD: "Morrison" 50-40-30-20-10 Reps for Time: Wallballs (20/14) Box Jumps (24/20) Kettlebell Swings (53/35) Cool Down: 200 m Jog 1 min Static Groiner Stretch/side 1 min Lacrosse Ball in Shoulder/side  Thursday Warm Up: 2 Rounds: 250 m Row 10 Leg Swings/side 25 ft Walking Groiner 200 m Run WOD: "Jerry" For Time: 1 mile Run 2 k Row 1 mile Run Cool Down: 2 Rounds: 10 Good Mornings :45 Corner Chest Stretch 10 Scorpions 1 min Pigeon Pose/side  Wednesday Warm Up: 3 Rounds: 15 ARE Squats 10 BB Good Mornings 10 Cat/Cow 5 BB Strict Press Strength/Skill: 12 min: Warm up barbell movements above WOD weight WOD: "Otis" 15 min AMRAP: 1 Back Squat, 1 Push Press, 1 Deadlift @ 3/4 Body Weight 2 Back Squat, 2 Push Press, 2 Deadlift @ 3/4 Body Weight 3 Back Squat, 3 Push Press, 3 Deadlift @ 3/4 Body Weight *Continue adding 1 rep to each movement each round Cool Down: 2 Rounds: :30 Forearm Stretch 10 T-Spine Rotations 1 min Couch Stretch/side  Tuesday Warm Up: 2 Rounds: 100m Run 50 ft. High Knees 50 ft. Butt Kicks 10 Kip Swings 100 m Run 50 ft. Soldier Walk 50 ft. Side Shuffle 10 Push-ups WOD: "Bradley" 10 Rounds for Time: 100 m Sprint 10 Pull-ups 100 m Sprint 10 Burpees :30 Rest Cool Down: 25 ft. Slow Walking Groiner 1 min Calf Stretch/side 3 min Foam Roll Upper Back  Monday Warm Up: 3 min Row 3 Rounds: 3 Strict T2B 5 Light DB Thrusters 8 Lunges Strength/Skill: Front Rack Lunges 4 Sets x 8 (4/leg) Build WOD: "DG" 10 min AMRAP: 8 T2B 8 DB Thrusters (50/35) 12 DB Walking Lunges (50/35) Cool Down: 1 min Couch Stretch/side 2 min Lacrosse Ball in Pec/side  |
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
January 2022
Categories
All
|
||
RSS Feed