Blog Archives

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

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

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)

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

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

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

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

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)