Saturday
Warm Up: Coach's Choice WOD: For Time: 60 cal Row 80 Wallballs 100 DUs 40 cal Row 60 Wallballs 80 DUs 20 cal Row 40 Wallballs 60 DUs Cool Down: 2 min Child's Pose 1 min Calf Stretch/side 2 min 90 Stretch/side Friday
Warm Up: 4 Rounds: 100m Run 5 Barbell Good Mornings 5 Hang Power Cleans 5 Push-ups Strength/Skill: Power Clean 4 Sets x 4 WOD: 20 min AMRAP: 7 Power Cleans (135/95) 7 Burpees 200 m Run Cool Down: 2 Rounds: 10 Scorpions 1 min Static Groiner Stretch/side 5 Prone Press-ups Thursday
Warm Up: 3 Rounds: 10 Air Squats 10 Kip Swings 10 Ring Rows 10 Lunges Strength/Skill: DB Lunges or Weighted Pistols 5 Sets x 8 (4/leg) WOD: For Time: 40-30-20-10 Alternating Pistols 5-10-15 Muscle Ups Cool Down: 1 min Couch Stretch/side 1 min Lacrosse Ball in Shoulder/Pec/side Wednesday
Warm Up: 1 min DUs 2 Rounds: 10 Russian KBS 25 ft. Walking Groiner 5 Prone Press Ups Strength/Skill: Deadlift 5 Sets x 4 WOD: 10 Rounds for Time: 32 DUs 8 Deadlifts (185/125) Cool Down: 2 Rounds: 1-2 Passive Hamstring Stretch/side :45 Calf Stretch/side Tuesday
Warm Up: 2 Rounds: 10 cal Row 10 Pass Throughs 10 PVC Thrusters 10 Kip Swings Strength/Skill: 3 Sets: 3 Power Snatch + 3 Thrusters (build) WOD: 16 min EMOM: 1) 10-15 Med Ball Sit-ups 2) 15 Power Snatch (75/55) 3) 15 Thrusters (75/55) 4) 15/12 cal Row Cool Down: 10 Wall Squats (slow) 1 min Chest Stretch 1 min Forearm Stretch 1 min Banded OH Stretch/side Monday
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: 200 m Walk 1 min Calf Stretch/side 1 min Chest Stretch Saturday
Warm Up: Coach's Choice WOD: For Time with Partner: 800 m Run (both) 60 Thrusters (45/35) split 400 m Run 50 Thrusters (95/65) 200 m Run 40 Thrusters (135/95) 100 m Run 30 Thrusters (165/115) Cool Down: 5-10 min Foam Rolling Friday
Warm Up: 250 m Row 4 Rounds: 25 DUs 10 Pass Throughs 5 OH Squats (2 rounds with PVC, 2 rounds with BB) Strength/Skill: Overhead Squat 3 Sets x 5 WOD: 4 Rounds for Time: 500 m Row 50 DUs 10 OHS (115/80) Cool Down: 2 min Easy Row with feet unstrapped 15 Slow Wall Squats Thursday
Warm Up: 4 min Row 3 Rounds: 10 Barbell Good Mornings 10 Push-ups Strength/Skill: Deadlift 7 sets x 3 WOD: 6 min AMRAP: 6 Deadlift (225/155) 6 Bar Facing Burpees Cool Down: 2 Rounds: 10 Banded Good Mornings 1 min Pec Stretch Wednesday
Warm Up: 400 m Jog 2 Rounds: 5 Barbell Push Press 5 Box Jumps 5 KBS Strength/Skill: Push Press 4 Sets x 5 WOD: 14 min AMRAP: 20 Push Press (115/80) 15 Box Jumps (30/24) 10 KBS (72/53) Cool Down: 2 min Lacrosse Ball Mid Back 10 Scorpions 1 min Couch Stretch/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 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
June 2023
Categories
All
|