|
SCHEDULE UPDATE!! STARTING TODAY, 11/1, 6PM OLYMPIC LIFTING WILL BE MOVED TO 540 N.CORTEZ (DOWNTOWN CLASS IS CANCELLED)!! Wednesday Warm Up: 7 min: :30 Jump Rope 5 Inchworm with Press-up 1 length Duck Walk 1 length Walking Groiner Strength/Skill: Hang power Clean + Box Jump (3+4) x 5 WOD: 10 min AMRAP: 12 Dumbbell Snatches (50/35) 48 Double Unders  HAPPY HALLOWEEN! Tuesday Warm Up: 7 min: 2 min Row 10 Pass Throughs 10 Toe Touch Squats Strength/Skill: Snatch Grip Push Press + OHS with pause (1+3) x 5 WOD: "10/31" 3 Rounds for Time: 10 Front Squats (205/135) 31 cal Row  Monday Warm Up: 7 min: 200m Run 10 Yoga Push-ups :20 Hang 10 Banded Good Mornings Strength/Skill: DB Bench Press 6-8 reps x 4 WOD: 3 Rounds for Time: 15 CTB Pull-ups 20 Burpees 6" 15 Clean High Pulls (#95/#65)  Saturday Warm Up: Coach's Choice WOD: Partner AMRAP: 18 minutes 1 mile Run (alt every 200m) 75 Burpee Box Overs 50 Deadlifts (225/155) *Split However  Friday Warm Up: 5 min Row WOD: 100 Thrusters (95/65) * 4 Burpees every minute 6 min Abs: 2 min Tabata Hollow Hold 2 min tabata Hollow Rock 2 min Tabata Hollow Hold  Thursday Warm Up: 3 Rounds, Down and Back: Jog High Knee Butt Kicks Walking Groiner Marching Shoulder Strength/Skill" 4 Sets of 8 each leg: DB RDL WOD: 4 Rounds: 25/20 cal Row Sprint Into 400m Run -2 min Rest-  Wednesday Warm Up: 6 min AMRAP: :20 Double Under 10 Jump Squats 10 low Box Jumps :20 Dead hang Strength/Skill: 6 Sets, 1 Set every 90 seconds: 4 heavy Thrusters WOD: 12 min AMRAP: 5 Front Squats (165/105) 10 Box Jumps 25 Double Unders  Tuesday Warm Up: 400m Run Then 2 Rounds: 10 Yoga Push-ups 10 PVC Pass :30 Double Unders Strength/Skill: 5 Sets: 5 Weighted Pull-ups Into 10 Push-ups :90 Rest WOD: 21-18-15-12-9-6-3 KB Swings (53/35) *100m Run after each round  Monday Warm Up: 3 Rounds: 100m Row 10 Jump Squats 10 Leg Swings each leg 10 Walking Groiners Strength/Skill: Retest Day Build to 1 RM Back Squat Drop to 80% and perform max reps WOD: 5 min Max Burpees directly into 1500m Row  |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe 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:
 Sites We VisitPre-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
June 2023
Categories
All
|
||
RSS Feed