|
Friday Warm Up: 3 Rounds, Down and Back: Jog High Knees Butt Kicks Walking Groiner Marching Shoulder WOD: 15 min AMRAP: 1 mile Run Buy-in -Then- 12 Back Squat (135/95) 8 Shoulder to Overhead *Only run once 6 min Abs: 2 min Tabata Hollow Hold 2 min Tabata Hollow Rock 2 min Tabata Hollow Hold  Thursday Warm Up: 400m Run Then 3 Rounds: 10 Squats 10 low Box Jumps 10 light KB Swings :20 Double Unders Strength/Skill: 10 min EMOM: Odd: 5-7 Strict Pull-ups Even: 5-7 Dips WOD: 21-15-12-9-6-3 Box Jumps (24/20) KB Swing (53/35) *30 Double Unders after each round  Wednesday 3 Rounds: 100m Row 10 Jump Squats 10 Leg Swings each leg 10 Walking Groiners Strength/Skill: Back Squat 3x4 @80-85% Then do a 4th set for Max Reps WOD: 3 Rounds: 400m Run 500/400m Row  Tuesday Warm Up: 4 min Row Then 3 Rounds: 10 Muscle Snatch 10 Kipping Swings Strength/Skill: 5 Sets, building in weight 2 Hang Snatch + 1 Snatch from Floor *Can drop the bar after 2nd Hang Snatch WOD: 12 min AMRAP 20 Wall Balls 10 TTB 5 Power Snatch (135/95)  Monday Warm Up: 3 Rounds: 10 cal Row 10 light DB Press (5/arm) 10 Walking Lunges (5/leg) Strength/Skill: 4x10 per arm Half Kneeling DB Strict Press WOD: 5 Rounds: 12 Walking Lunges (135/95) 12 Bar Facing Buprees  Saturday Warm Up: Coach's Choice WOD: 50 Synchronized Wallballs 30 Cleans (135/95) 50 Synchronized Wallballs 20 Cleans (185/135) 50 Synchronized Wallballs 10 Cleans (225/155) * Wallballs must be synchronized *Cleans may be split however  Friday 8 min AMRAP: 10 PVC Pass 10 Broad Jumps 10 cal Row 5 Push-ups Strength/Skill: Strict Press 4x5 Then do a 5th set for Max Reps WOD: 16 min Time Cap: 30 cal Row 50 DB Push Press (50/30) 30 Cal Row 25 Burpees over Rower 30 Cal Row 50 DB Push Press  Thursday Warm Up: 3 Rounds: 100m Row 10 Cossak Squats 10 Leg Swings each leg 10 Walking Groiners Strength/Skill: Back Squat 5x5 @70% WOD: 12 min AMRAP: 10 KB Swings (53/35) 15 Wall Balls 20 Sit-ups  |
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 2018
Categories
All
|
||
RSS Feed