CrossFit NOLA
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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

151201

11/30/2015

 
Tuesday

Warm Up:
6-7 min AMRAP
100m Run
1 length High Knees
1 length Butt Kicks
:30 Dead Hang

Strength/Skill:

5 min EMOM
5-4-3-2-1 Pull-ups (increase weight or decrease assistance)
Immediately into 5 min EMOM
2 TGU (1/arm, build to as heavy as possible)  

WOD:

Nicole
20 min AMRAP
400m Run
Max UB Pull-ups (choose a scaling level that allows at least 15-18 in set 1)

​ 


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2015 Hoodie Pre Order deadline extended to Monday, November 30

11/30/2015

 
2015 Hoodie Pre-Order
We are going to order hoodies again this year for those of you who are interested!  Please fill out the form below.  Pre-order cost will be $45 or 2 for $80, and we are going to do 2 different color options.  We are currently working on the design for this year, and will post it as soon as we have it.

We will not order any extras, so if you want one, YOU MUST FILL OUT THE PRE ORDER FORM.  

You will not be charged until the hoodie comes in, which will probably be in 2-3 weeks, at which point we will bag and sort all hoodies, put your name on it, and get it to the gym you requested.
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151130

11/29/2015

 
Monday

Warm Up:
7 min AMRAP
150m Row
:30 Jump Rope
10 Walking Plate Lunge with Twist (10/5)

Strength/Skill:

14 min EMOM
Evens: 8-10 Back Rack Reverse Lunges
Odds: 4-6 Barbell Roll-outs as slow as possible  
 

WOD:

100 Doubles or 200 Singles
75 cal Row
50 Dumbbell Step-ups (35/25)
​  
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Sunday open gym

11/28/2015

 
Uptown 10 am-12 pm
UPDATE: Downtown 5pm-6pm is CANCELLED, coach Demian had a mechanical issue with his ride, and cannot make it back.  We are sorry for the inconveniance

151128

11/27/2015

 
Saturday

Warm Up:
Coach's Choice

WOD: 
​"Tailpipe"
3 Rounds
Row 250m while partner is holding 2 kettle bells in the front rack handles touching
Rest 10 min
7 Rounds, alternating every :45 sec
Burpee Box Jump Over
Score is combined 1st round + lowest round 
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151127

11/26/2015

 
Friday

Warm Up:
6-7 min AMRAP
:30 Jump Rope
10 Burpees
10 KBS (16/12)

Strength/Skill:

5 sets every :90
4-6 Dumbbell Bench Press
3 High Box Jumps
Build in weight and height 

WOD:

3 Rounds
40 Double Unders
30 Abmat Sit-ups
20 KBS (32kg/24kg)
10 HSPU (scale to Tuck Jumps/HR Push-ups)  



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151126

11/25/2015

 

HAPPY THANKSGIVING!

Open Gym
Uptown 11am-1pm

Downtown 8am-10am

Classes

Midcity 7 am and 10 am

Uptown 10 am

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151125

11/24/2015

 
Wednesday

Warm Up:
6-7 min AMRAP
200m Row
5 HPC barbell
:30 HS Hold 
10 Banded Good Mornings

Strength/Skill:

7 Sets of 1 Clean (power or squat) every 1:30
Build to a max  


WOD:
15-12-9
Clean and Jerk (135/95)
CTB Pull-up/Pull-up/Ring Row



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151124

11/23/2015

 
Tuesday

Warm Up:
6-7 min AMRAP
100m Run
1 length High Knees
1 length Butt Kicks
:30 Dead Hang

Strength/Skill:

Every :90 for 4 Sets
A1 8-10 Toes to Bar 
A2 4-6 Strict Pull-ups/Weighted   

WOD:

800m Run x 3, rest 3:00 (scale distance to 600/400 when needed)
During rest complete 3-5 rope climbs or 6-10 rope walks


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151123

11/22/2015

 
Monday

Warm Up:
7 min AMRAP
10 Burpees
5 Barbell Thrusters with :30 hold at top 
1:00 Squat

Strength/Skill:

Back Squat 5-5-5-3-3-3-1 
Complete a set every 2 minutes
Build per each set, start 1st set at 65% 

WOD:

3 Rounds for Time
500m Row
21 Burpees
12 Thrusters (95/65)
  
 
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