|
Thursday Warm Up: 3 Rounds: 2 lengths each: High knees Butt Kicks Lateral Lunge Strength/Skill: 4 Rounds: 250m Row Srpint into 200m Run Sprint 90 sec-2min Rest WOD: 10-8-6-4-2 Front Squats off ground (185/115) 10 Pull-ups after each round  Wednesday Warm Up: 3 Rounds: 100m Row 10 Scap Push-ups 10 low Box Jumps Strength/Skill: 10 min Alt EMOM: Odd: :30 sec Hollow Hold Even: 5 Strict Press WOD: 1 min SDHP (95/65) 1 min Box Jumps (24/20) 2 min SDHP 2 min Box Jumps 3 min SDHP 3 min Box Jumps  Tuesday Warm Up: 6 min AMRAP: 100m Run Couch Strecth 1 min/leg 10 Barbell Strict Press Strength/Skill: 4 Rounds: 8 Heavy Walking Lunges 8 Barbell Rollouts 2-2:30 Rest WOD: 11 min AMRAP: 400m Run 75 KB Swings (53/35) 50 Wall Balls Max TTB  Monday Warm Up: 2 Rounds: 200m Run 10 PVC Pass Throughs :30 sec Dead Hang 10 Hollow Swings Strength/Skill: 10 min Alt EMOM: Odd: 30 sec Double Under Even: 3-5 Pull-up Negatives WOD: 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters 7 Bar Facing Burpees  Saturday Warm Up: Coaches' Choice WOD: 20 min AMRAP including Rest: 250m Row 10 KB Swings (53/35) 5 Burpees Rest 1 minute 250m Row 10 KB Swings 10 Burpees Rest 1 minute 250m Row 10 KB Swings 15 Burpees Rest 1 min *Row stays at 250m *KB Swings stay at 10 *Burpees increase by 5 each round  Friday Warm Up: 6 min AMRAP: 100m Run 10 Leg Swings/leg 10 PVC Thrusters Strength/Skill: 15-20 minutes to build to Front Squat 3 Rep Max WOD: 800m Run 50 Thrusters (45/35) 30 TTB  Thursday Warm Up: 6 min AMRAP: :30 Double Under Practice 10 low Box Jumps 7 Hollow body swings Strength/Skill: 400m Run (hard) 200m Run (easy) 400m Run (hard) 200m Run (recovery) *No static rest between runs, use the 200m as active recovery WOD: 3 Rounds: 5 min Clock 30 Goblet Squats (53/35) 20 Box Jumps 50 Double Unders Max Muscle Ups or Pull-ups Rest 2 min  Wednesday Warm Up: 2 Rounds: 2 lengths each: High Knees/Butt Kicks/Lateral lunge/Bear Crawl Strength/Skill: 5 Sets: Max Chin over Bar Hold If unable to do RX use band or Ring Row chest to ring Rest 2-2:30 between sets WOD: 15 min AMRAP: 400m Run MAX Hang Snatch (95/65) 400m Run every time bar drops  Tuesday Warm Up: 6 min AMRAP: 100m Run 10 Squats with :20 hold after final squat 10 Scap Push-ups Strength/Skill: 6 sets: 1 Snatch +2 Hang Snatch Building each set Rest :90-2 min WOD: 10 min AMRAP: 10 Wall Balls 10 Burpees  |
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 Join CrossFit NOLA!Interested in joining the gym?
New to CrossFit? All of our new members start with their own private coach! More info here Check out the latest Podcast Episode:
 Sites We VisitPre-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
April 2023
Categories
All
|
||
RSS Feed