CrossFit NOLA
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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

171001

9/30/2017

 
Open Gym

Midicty Only 12:00 pm to 2:00 pm

170929

9/28/2017

 
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
Picture

170928

9/27/2017

 
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
Picture

170926

9/26/2017

 
​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
Picture

170926

9/25/2017

 
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)

Picture

170925

9/24/2017

 
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
Picture

170924

9/23/2017

 
Open Gym
Midcity 9-1130am ish
Uptown 10-12

170923

9/23/2017

 
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
Picture

170922

9/21/2017

 
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
Picture

170921

9/20/2017

 
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 
Picture
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