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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
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    • Olympic Weightlifting
  • Schedule / Class Sign In
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  • Events

181101

10/31/2018

 
Thursday

Warm Up:
10 cals @ Damper 2
10 Wallballs
10 cals @ Damper 4
10 Wallballs
10 cals @ Damper 6
10 Wallballs
10 cals @ Damper 8

Strength:
Front Squats with Pause 5 x 3, :05 in bottom
Build through sets

WOD:
For Time:
32/26 cal Row
70 Front Squats (115/80)
*If you put your bar down in Front Squats, get back on the rower for 32/26 cals, then back to Front Squats
Picture

181031

10/30/2018

 
HAPPY HALLOWEEN!

Wednesday

Warm Up:

100m Run
10 Burpees
50 Single Jumps
10 DB Push Press, light
25 DUs
10 DB Push Press
25 DUs
10 Burpees
100m Run

WOD:
👻The Ghost 👻
6 Rounds for Max Reps:
1 min Cal Row
1 min Burpees
1 min Double Unders
1 min Rest
Picture

181030

10/29/2018

 
Tuesday

Warm Up:
100m Run
10 V-ups
50m Side Shuffle
10 KBS
50m Butt Kicks
10 V-ups
50m High Knees
10 KBS
50m
Soldier Walk
100m Run

Strength:
Power Cleans 7 x 2
Work up to a heavy double

WOD:
Every 2 mins for 7 Rounds:
100m Sprint
9 T2B
3 Power Cleans (165/115)   
Picture

CF Nola 1st Annual Powerlifting Meet 12.1.18

10/29/2018

 
CrossFit Nola will be hosting it's first powerlifting meet at the Mid City Location on Saturday, December 1st. 
  • A Powerlifting Meet Consists of 3 attempts at Back Squat, Bench Press and the Deadlift. They are performed in this order for a total of 9 total platform lifts. 
  • Lifters will be required to compete in athletic wear and indoor athletic shoes. Lifters and weightlifting belts are allowed. Knee sleeves will also be permitted; knee wraps will not. 
  • There will be a warm-up area for athletes use.

Meet Details:
Location: 540 N. Cortez, New Orleans, LA 70119

Check-in/ Weigh-in will be from 9:00-10:30. 
Athlete Briefing held at 10:30 am.

Lifting Will start promptly at 11 am. 

Eligibility Requirements: 
  • Open to ALL lifters, ages 14 to 108.
  • New lifters, novice lifters, CrossFit athletes, and experienced all welcome.
  • No qualifying totals are required to compete. 
  • All lifters must have the CrossFit Nola Liability Waiver signed prior by start of competition.

Weight Classes [lbs.]: 
Men: 116, 130, 145, 163, 182, 205, 231, 264 & 264+     
Women: 94, 103, 114, 125, 138, 158, 185, 185+ 

Divisions:     
Raw Open (open to any age) – Top 3 in each weight class
*Awards also given for top 3 teens and top 3 masters! 

Entry Form:
https://goo.gl/forms/reTxTPFD8qGkCkFD2

Entry Fees:
  • Standard: $35
  • High School Student $17.50 (MindBody Coupon Code: PLKIDS)

MindBody Event Page for Payments:
https://clients.mindbodyonline.com/classic/ws?studioid=11857&stype=-8&sTG=39&sVT=67&sView=week&sLoc=0&date=12/01/18

Any Questions?? Please post here in the comments or message  Kate Sotolongo 



181029

10/28/2018

 
Monday

Warm Up:
3 Rounds:
200m Row
6 Barbell Thrusters
10 Kip Swings
10 Ring Rows

Strength:
10 min EMOM:
3 Strict Pull-ups
2 Heavy Thrusters

WOD:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups
Picture

181028

10/27/2018

 
Downtown 10am-12 pm

Midcity 9:30am-11:30am

181027

10/26/2018

 
Saturday

Warm Up:
Coach's Choice

WOD:
For Time: with Partner:
1 mile Run
150 DUs
30 Deadlifts (205/135)
800 m Run
150 DUs
24 Deadlifts 
400 m Run
150 DUs
18 Deadlifts 
*Partners run together then split reps however 
Picture

181026

10/25/2018

 
Friday

Warm Up:
2 Rounds:
10 Burpees
5 Wallballs
10 KBS
5 Broad Jumps

Strength:
Back Squat
4 x 4 70%, 75%, 80%, 85%

WOD:
4 Rounds for Max Reps:
1 min Wallballs (20/14)
1 min Box Jumps (24/20)
1 min Kettlebell Swings (53/35)
1 min Rest
Picture

181025

10/24/2018

 
Thursday

Warm Up:
2 Rounds:
100 m Run
2 Wall Walks with Pause
100 m Run
3 Strict Press
3 Push Press
3 Split Jerk

Strength:
4 Rounds:
Banded Shoulder Prep, 15-20 Reps
25 Feet-anchored Sit-ups

WOD:
For Weights Lifted:
Strict Press 5-5-5-5-5
Push Press 3-3-3-3-3
Split Jerk 1-1-1-1-1
Picture

181024

10/23/2018

 
Wednesday

Warm Up:
7 min AMRAP:
20 DUs
15 ARE Squats
10 V-Ups

Strength:
TNG Squat Clean
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%

WOD:
15 min AMRAP:
18 T2B
35 DUs
Rd 1. 13 Squat Cleans (96/65)
Rd 2. 11 Squats Cleans (135/95)
Rd 3. 9 Squat Cleans (165/115)
Rd 4. 7 Squat Cleans (195/145)
Rd 5. 5 Squat Cleans (225/175)    
Picture
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