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

161101

10/31/2016

 
Tuesday

Warm Up:
6-7 min AMRAP:
:30 Double Unders
10 OHS Bar/PVC
10 Banded Good Mornings
10 Scap Pull-ups

Strength/Skill:
Hang Power Clean 3-2-1-1-1-1
Build to a max

WOD:
7 min AMRAP:
25 Double Unders
5 Muscle Ups (bar or rings)
Scale to 75 Single Unders and 10 CTB Pull-ups


Picture

161031

10/30/2016

 
HAPPY HALLOWEEN!

Monday
​

Warm Up:
100m Run
10 Goblet Squats
10 Rolls Neck to Waist on foam roller
10 Scap Pull-ups 

Strength/Skill:
In 7 singles build to a max weighted pull-up or smallest possible band

WOD:
Pumpkin Toss (Karen) 

Picture

161030

10/29/2016

 

Open gym

uptown: 10:30 AM – 12:30 PM

161029

10/28/2016

 
Midcity will be closed on Saturday and Sunday. Classes will be held at the Downtown and Uptown locations. Sign up on MindBody.

Saturday

Open Gym at Downtown Location: 7:15am-8:15am

               There will be a workout posted that all are welcome to join. You're also welcome to come do your own stuff.
               Doors will close at 8:15am unless another coach is there.
               Please make sure to sign up on MindBody. 

Warm Up:
Coaches' Choice

WOD:
Split However: 
2k Row while partner hangs from pull-up bar
100 S2OH (95/65) while  partner holds Plank
200 Steps Walking Lunge while partner holds Goblet Squat (24/16)
Picture

161028

10/27/2016

 
Friday

Warm Up:
Run 800m
Then 2 x 10 OHS (barbell or PVC)

Strength/Skill:
Accumulate 20 TGU 10/arm or 10 min AM(perfect)RAP  

WOD:
800m Run x 4
Rest 2:00 

Picture

161027

10/26/2016

 
Thursday

Warm Up:
7 min AMRAP:
100m Run
10 Scap Push-ups
10 Inchworms with Press-up

Strength/Skill:
A1: 4-6 Neutral Drip Dumbbell Bench Press 
Rest :30
A2: 45 Double Unders or :30 practice
Rest 2:00
x5

WOD:
1 min DB Hang Squat Clean (45-55/25-35)
1 min Toes to Bar
1 min Burpees
2 min HSC
2 min TTB
2 min Burpees
1 min HSC

1 min Toes to Bar
1 min Burpees
Picture

161026

10/25/2016

 
Wednesday

Warm Up:
7 min AMRAP:
Row 200m
10 Walking Groiners
10 OHS, PVC or Barbell

Strength/Skill:
1 Hang Snatch + 2 Over Head Squat 
Or 1 Hang Power Snatch + 3 OHS
Build every 2 min x6

Partner WOD:
4 Rounds:
P1: Row 250m
P2: accumulate S2OH reps (135/95)
Switch
Score is total time and reps
Picture

161025

10/24/2016

 
Tuesday

Warm Up:
7 min AMRAP:
:30 Double Under
10 Banded Good Mornings
10 Shoulder Pulls
:20-:30 Dead Hang 

Strength/Skill
5 Rounds:
3 Deadlifts @75% + 3 max distance Broad Jumps
Rest 2:00

WOD:
7 Rounds for Time:
10 Power Clean (95/65)
10 Ring Dips (scale to Bar Dips, Box Dips, or Push-ups)

​

Picture

161024

10/23/2016

 
Monday

Warm Up:
7 min or 3 Rounds:
10 Goblet Squats
10 Inchworms with Press-up
10 Scap Pull-ups 

Strength/Skill:
Strict/Weighted Pull-ups
 4-6 x5 
Add difficulty per set on the 2:30 

WOD:
20-15-10-5 TTB
40-30-20-10 Wallball

Picture

Volunteer information for Deep South Shootout

10/22/2016

 
Attention Volunteers for the Deep South Shootout this weekend!!!

Deep South Shootout Location: Trademart Building, 9039 S St Landry Ave, Gonzales, LA 70737.

We are running a competition briefing at 7:15 am, please be on time for that. After the briefing,

you will meet by the judges table, and you will be assigned to your team leader for the day.

Your team leader will advise you of our role for the day. Please remember to check in and out

with your team leader, as you will be an integral part of the team.

If you have questions, you can text Mollie at 504-701-3566
Let me know if you are interested in manning the booth to sell products on Sunday.

We will be giving out fun prizes for all volunteers! Thanks so much for your help in advance!!
<<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