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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

201001

9/30/2020

 
Thursday

Warm Up:
2 min Row
3 Rounds:
10 Scap Pull-ups
8 Sit-ups
6 light DB Hang Clean and Jerk

Strength/Skill:
10 min EMOM:
:30 Russian Twist (weighted optional)
:30 Plank
:60 Rest

WOD:
4 Sets
3 min Work/:90 Rest
30/26 cal Row
Max DB Hang Clean and Jerk (50/35)
*Single arm, split however
Picture

200930

9/29/2020

 
Wednesday

Warm Up:
3 Rounds:
100m Run
8 Empty Barbell Rows
8 Yoga Push-ups
6 Push-ups

Strength/Skill:
Barbell Rows
5x12

WOD:
18 min AMRAP:
1 mile Run
Max Rounds "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats
*modify distance if mile will take longer than 10 minutes
Picture

200929

9/28/2020

 
Tuesday

Warm Up:
2 min Row
Then 3 Rounds:
10 Leg Swings
8 Jump Squats
:20 Prone Pose

Strength/Skill:
4 Sets:
FS/BS
3/6 (heavier than last week)

WOD:
10 min AMRAP:
60 Double Unders
15 Medball Sit-ups
Picture

200928

9/27/2020

 
Monday

Warm Up:
7 min:
100m Rum
10 PVC Pass
10 Walking RDL's
10 Scorpions

Strength/Skill:
4 Sets (building)
2 Clean High Pulls
1 Power Clean
1 Jerk

WOD:
3 Rounds:
20 Power Cleans (115/85)
20 Lateral Burpees
*15 min Cap
Picture

200926

9/25/2020

 
Saturday

Warm Up:
Coach's Choice

Strength/Skill:
Find Deadlift Weights

WOD:
21-15-9
Deadlift (225/155)
200m Run after each round
21-15-9
Deadlift (315/205)
400m Run after each round
*15 min Cap
Picture

200925

9/24/2020

 
Friday

Warm Up:
7 Min
100m Run
10 PVC Pass
10 Walking Groiners
10 Scorpions

Strength/Skill:
Build to working weight

WOD:
20 min Clock:
3 Rounds:
7 Squat Clean and Jerk (185/135)
21 Toe to Bar
100 DU
Max Clean and Jerk with remaining time
Picture

200924

9/23/2020

 
Thursday

Warm Up:
400m Run
3 Rounds:
10 Cossack Squats
8 BB Good Mornings
10 Jumping Lunges

WOD:
A) Heel elevated Narrow Squats 5x10 (back rack)
*This focuses tension on quads
B) Bulgarian Split Squats 5x12(6/leg)
*Weighted as able
C) Accumulate 40 Box or Plate Jumps holding Dumbbells

Picture

200923

9/22/2020

 
Wednesday

Warm Up:
3 Rounds:
100m Run
7 Scap Pull-ups
7 PVC Pass
:20 Dead Hang
50 ft Walking Lunge (count steps for workout)

Strength/Skill:
Build to Max DB Snatch

WOD:
4 Rds
20 DB Snatch (50/35)
15 Pull-ups
50 ft Single DB Walking Lunge (16 steps)
Picture

200922

9/21/2020

 
Tuesday

Warm Up:
3 Rounds:
1 min Jump Rope
8 Empty Barbell Rows
8 Yoga Push-ups
6 push-ups

Strength/Skill:
10 min Clock:
12 Barbell Rows
Max Push-ups
:45 Rest

WOD:
8 min AMRAP:
40 DUs
8 Target Burpees
Picture

200921

9/20/2020

 
Monday 

Warm Up:
2 min Row
Then 3 Rounds:
10 Leg Swings
8 Jump Squats
:20 Prone Pose

Strength/Skill:
Back Squat
4x5
*Don't build to super heavy, get 2-3 sets above working weight

WOD:
15 min AMRAP:
10 Back Squats (165/115)
12 Med Ball Sit-ups
*From rack is allowed
Picture
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