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  • Home
  • 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

180901

8/31/2018

 
Saturday

Warm Up:
Coach's Choice

WOD:
Saved by the Barbell
FGB with Burpees, Wallballs, Deadlifts (115/75), Sit-ups, Hang Power Cleans (115/75)
Picture
Picture

180831

8/30/2018

 
oFriday

Warm Up:
3 Rounds:
10 cal Row
7 Burpees
6 light DB Snatch
5 Scap Pull-ups
5 Kipping Swings

Strength:
3 Rounds (not for time)
10 Bench press (slow down fast up)
12 Double DB Bent Over Row

WOD:
2 Rounds:
50/40 cal Row
40 DB Snatch (50/35)
10 Muscle Ups or 10 Burpee Pull-ups or 30 Pull-ups 
Picture

180830

8/29/2018

 
Thursday

Warm Up:
6 min:
100m Run
10 Hip Switches
10 Light KB Swings
5 Low Box Jumps

Strength
4 Rounds (not for time):
7 Weighted Good Mornings
7 Tall Box Jumps

WOD:
10 min AMRAP:
10 KB Swings (70/53)
10 Box Jumps (24/20)
Picture

180829

8/28/2018

 
Wednesday

Warm Up:
3 Rounds:
100m Run
7 Barbell Good Mornings
7 Snatch Grip Push Press

Strength
10 min to build to heavy Power Snatch + Hang Power Snatch

WOD:
3 Rounds:
400m Run
15 Hang Power Snatch (135/95)

Picture

180828

8/27/2018

 
Tuesday

Warm Up:
6 min AMRAP:
:30 Double Under
5 Scap Pull-ups
5 Kipping Swings
5 Inchworms

Strength:
10 min EMOM:
Odd: :30 sec PVC Sit-ups (hold PVC behind neck)
Even: 3-7 Strict HSPU (scale with 2-3 negatives)

WOD:
12 min AMRAP:
10 Toes to Bar
15 Wall Ball
25 Double Under
Picture

180827

8/26/2018

 
Monday

Warm Up:
3 Rounds:
10 cal Row
7 Jump Squats
5 Burpees
:15 Dead hang

Strength:
5x5 Front Squat, pause in bottom (no bounce out)
*focus on good pause not heavy weight

WOD:
3 Rounds:
3 minutes
35/30 cal Row
Max Thrusters (95/65)
90 sec Rest
*should have no less than 35 seconds of Thrusters
Picture

180826

8/25/2018

 

Open Gym

Uptown 10am-11:30am

Downtown 10:30am-12:00pm

Downtown 6pm-8pm

180825

8/24/2018

 
Saturday

Warm Up:
Coach's Choice

WOD:
10 Rounds, 5 each (alternating):
20/17 cal Row
30 Wallballs

Picture

180824

8/23/2018

 
Friday

Warm Up:
7 min:
100m Run
10 Leg Swings front to back
10 leg Swings side to side
5 Muscle Clean
5 Push Press

Strength:
10 min to build to heavy Power Clean and Jerk

WOD:
3 Rounds:
400m Run
15 Clean and Jerks (115/75)
Picture

180823

8/22/2018

 
Thursday

Warm Up:
6 min:
100m Run
10 Walking Groiners
10 T-spine Rotations
3 Burpees

Strength:
4 Rounds:
10 Push-ups with hand walk to plates
Into 6 Single Leg Box Jumps (3 each leg)

WOD:
10 min:
5 Front Squats (185/105)
10 Lateral Bar Burpees
Picture
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