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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

151001

9/30/2015

 
Thursday

Warm Up:
6 min:
400m Run
Then in remaining time:
20 MTN Climbers
10 Banded Good Mornings
5 No Push-up Burpees

Strength/Skill:
Build to 3 RM Strict Rress

WOD:
1-2-3-4-5-6-7-8-9-10:
Power Clean (135/95)
CTB Pull-ups
​Burpees
​
Picture

150930

9/29/2015

 
Wednesday

Warm Up:
​6 min:
Bear Crawl Length/HS Walk Attempts
3 Broad Jumps
5 Squats
30 sec in Bottom of Squat
3-5 Strict Pull-ups
100m Run

Strength/Skill:
Build to 5 RM Back Squat in 15-18 min

WOD:
1 mile Run
Picture

150929

9/28/2015

 
Tuesday

Warm Up:
6 min:
10 Jumping Jacks
10 Walking Lunge Steps
Bear Crawl Length/HS Walk Attempt
10 1-Legged Side to Side Hops
10 Pass-thrus

Strength/Skill:
12-15 min to build to 3 RM DL

WOD:
4 Sets, 2 min Clock:
14 Power Cleans (95/65) + ME DU
90 sec Rest between Rounds
​
Picture

150928

9/27/2015

 
Monday

Warm Up:
​6 min:
10 Squats
5 Burpess
10 Mountain Climbers
5 Burpees
10 Inch Worms with PU
5 Broad Jumps

Strength/Skill:
Every 90 sec x 10 Sets:
Power Snatch + Hang Power Snatch, slowly build to max over the 10 sets 

WOD:
15 min AMRAP:
20 Back Squats (135/95)
500m Row
20 STOH
​
Picture

150927

9/26/2015

 

Sunday Open gym

Uptown 11:30-1:30

150926

9/25/2015

 
Saturday

Warm Up:
With a partner: 
2000m Row, splitting every 250m 
Then Dynamic Warm Up of Coaches' Choice

WOD:
Teams of 2: 
10min AMRAP: 10 Push Press (118/75), 5 Burpees over Bar
Rest 5 min
10 min AMRAP: 150m Row, 5 Russian KBS (32/24, or heavier)
Picture

150925

9/24/2015

 
Friday

Warm Up:
6 min: 
20 MTN Climbers
10 Light KBS
10 Air Squats
5 Leg Swings Each Way

Strength/Skill:
12 min EMOM: 
Even: DB Strict Press x 12, atl. w/ hold at top
Odd: DB Bent Over Row (no bench), alt. w/ hold at chest

WOD:
14 min AMRAP: 
10 DB Front Squats (35/25)
50 DU
10 Pull-ups

Picture

150924

9/23/2015

 
Thursday

Warm Up:
6 min: 
20 Jumping Jacks
10 Pass-thrus
10 Scap Pull-ups
10 Scap Push-ups

Strength/Skill:
Every 2 min x 6 sets: 
8-8-6-6-4-4 Back Squats, add weight every set

WOD:
Power Snatch: 5-4-3-2-1 (135/95)
Bar Facing Burpees: 10-8-6-4-2
Picture

150923

9/22/2015

 
Wednesday

Warm Up:
6 min: 
30 sec DU/Singles
6 Goblet Squats
8 Push-ups
10 V-ups

Strength/Skill:
12 min EMOM: 
Even: 5 DL (heavy) 
Odd: 10 Box Jumps

WOD:
24 min EMOM:
Even: 100m Run + ME TTB
Odd: Rest

Picture

150922

9/21/2015

 
Tuesday

Warm Up:
6 min: 
5 Burpees
10 Lunge Steps
10 Superman
100m Run

Strength/Skill:
Every 90 sec x 8 sets: 
3 Power Cleans, build each set

WOD:
5 Rounds for Max Reps: 
1 min Row for cal
1 min DU
1 min Push Press (95/65)
Picture
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