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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

191001

9/30/2019

 
Tuesday

Warm Up:
7 min AMRAP:
2:00 Easy Row
5 Straddle Stance Inchworms
10 Leg Swings
1 length Walking Groiner

WOD:
25:00 AMRAP:
80 Bar Facing Burpees
4 k Row
Cool Down:
2:00 Pigeon/side
10 Prone Press-ups 
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190930

9/29/2019

 
Monday

Warm Up:
7 min AMRAP:
400m Easy Jog
+ 5 Yoga Push-ups
10 Pass Throughs
10 Banded Good Mornings
5 Side Lying Windmills

Skill Development:
Snatch Grip Deadlift + Snatch Pull + Power Snatch (1+1+1) x 5-7

WOD:
Isabel into 30 HSPU (Rx+ Strict HSPU)

​Cool Down:
2 Sets:
:20-:30 Hang + :30 Internal Rotation Banded Stretch

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190928

9/27/2019

 
Saturday

Warm Up:
7 min AMRAP:
400m Run 
+ 10 Cat/Cows
10 Kipping Swings
10 Leg Swings
25' Crab Walk

Partner WOD:
800m Run
Split 40 TTB
800m Run
Split 20 Ring Muscle Ups
800m Run
Split 10 Rope Climbs

Cool Down:
1:00 Over Head Band Stretch/side
1:00 Hamstring Stretch/side
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190927

9/26/2019

 
Friday

Warm Up:
7 min AMRAP:
20 Easy Burpees to 6"
+ 10 Pass Throughs
5 Side Lying Windmills 
5 Straddle Inchworms
5 Cossack Squats/side

Skill Development:
​Power Snatch + Hang Snatch + Overhead Squat (1+1+2) x 5-7

WOD:
15-10-5
Burpee to 6"
OHS (135/95)

Cool Down:
1:00 Bottom of Squat
5 Side Lying Windmills x 2
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190926

9/25/2019

 
Thursday

Warm Up:
7 min AMRAP:
2:00 Easy Row
+ 10 Step Back Lunges with Twist
10 Ab Mat Sit-ups
5-10 Scap pPull-ups

Skill Development:
Strict Pull-up
4-6 x 5

WOD:
1k Row
50 Med Ball Sit-ups (20/14)
100' Walking Lunge KB Front Rack (16/12) 

Cool Down:
2:00 Couch Stretch/side 

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190925

9/24/2019

 
Wednesday

Warm Up:
7 min AMRAP:
400m Run
+ 10 Banded Good Mornings
10 Banded Side Steps
:20 FLR

Skill Development:
Every :90 x 4-5 Rounds:
3 TNG Power Cleans (building, hitting WOD weight on set 2)

WOD:
3 Rounds for Time:
21 Power Cleans (155/105)
400m Run
1:00 FLR

Cool Down:
1 Set:
5 Prone Press-ups
3:00 Soft Tissue Work in Foot or Calf
5 Prone Press-ups

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190924

9/23/2019

 
Tuesday

Warm Up:
7 min AMRAP:
2:00 Easy Row
+ 5 Toe Touch Squats with Sky Reach
5 Scap Pull-ups into 5 Kipping Swings
5 Band Distracted Dumbbell Strict Press

Skill Development:
In 8 minutes Build to a Heavy Thruster
Then 3 Rounds every 3:00:
:90 Row at easy pace
5-7 Thrusters
7 Kipping Swings/Pull-ups/Pull-up Refinement
Rest 5 min before WOD

WOD:
Fran

Cool Down:
400m Walk and Wrist Flexion and Extesnion 

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190923

9/22/2019

 
Monday

Warm Up:
7 min AMRAP:
:45 Jump Rope
10 Pass Throughs
5 Yoga Push-ups
5/side Med Ball Cossack Squats

WOD:
1. Build to a Heavy Dumbbell Power or Squat Snatch on each arm in 10 minutes
2. Bench Press 3-3-3-3-3 3
3. 8 min EMOM of AMRAP Double Unders (lowest score counts)

Cool Down:
10 Scorpions
2:00 Soft Tissue in Foot or Calf
10 Scorpions
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190921

9/20/2019

 
Saturday

Warm Up:
7 min AMRAP:
400m Jog
+ 10 Narrowing Stance Air Squats
10 Banded Good Mornings
5 Step Back Delayed Lunges
5 Prone Press-ups

Skill Development:
7 min EMOM:
6-8 HSPU (can be kipping or strict)

WOD:
800m Run
24 Pistols
24 Burpee Dumbbell Deadlifts (50/35)
24 Pistols
800m Run

Cool Down:
2 Sets:
:30 Dead Hang + 10 Hamstring
Floss/side
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190920

9/19/2019

 
Friday

Warm Up:
7 min AMRAP:
20 Target Burpees
+ 5 Pause Goblet Squats
5 Hip Switches
:15 Hollow
2 Rope Walks

Skill Development:
Strict Pull-up
6-8 x 4

WOD:
5 Rounds for Quality and Time
21 Back Squats (135/95)
1 LL Rope Climb, 2-3 Rope Climbs, 3 Rope Walks, 5 Strict Pull-ups on Rings
15 min Cap

Cool Down:
2 Sets:
20 Banded Ankle Dorsiflexion + Lax Ball to Forearm

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