|
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 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
September 2021
Categories
All
|
||
RSS Feed