CrossFit NOLA
  • 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
  • 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
<<Previous

    Contact Us

    info@crossfitnola.com
    504-861-0610 (call or text)

    CrossFit NOLA

    We 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:

    Out of Town Workouts
    File Size: 183 kb
    File Type: pdf
    Download File

    CFJ Sample Article

    Sites We Visit


    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

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010
    October 2010
    September 2010
    August 2010
    July 2010
    June 2010
    May 2010
    April 2010

    Categories

    All
    Goals 2012
    Goals 2013
    Goals-2014
    Goals 2015
    Hero
    Powerlifting
    Rest Day
    Schedule
    Team Workout
    Videos
    Workout
    Workouts

    RSS Feed

Thanks for visiting! See you at the Gym!


Online Store
​Privacy Policy
​Cancellation
​Code of Conduct
© 2022 JM Fitness LLC