|
Friday Warm Up: 800 m Run 1 length Duck Walk 1 length Walking Groiner 7 Inchworm with Press-up Strength/Skill: 10:00 EMOM: Evens: :20 Batwing Hold Odds: 8 reps Double KB Front Squat WOD: 3 Rounds for Time: 50 Wallballs 25 TTB  Thursday Warm Up: 7 min AMRAP: 100m Run 10 Banded Good Mornings :20 Noes and Toes :20 Passive Hang 5 T-spine Rotations/side Strength/Skill: 3 Point Dumbbell Row 6-8 arm x 4 WOD: 3 Rounds for Time: 400m Run 21 KBS 12 Strict HSPU  Wednesday Warm Up: 7 min AMRAP: 1:00 Row 7 Scap Pull-ups 10 Banded Good Mornings 7 Kipping Swings Strength: Build to a heavy Deadlift TNG double WOD: 30-24-18 (total) Dumbbell Snatch (50/35) 15-12-9 Bar Muscle Up  Tuesday Warm Up: 7 min AMRAP: 100m Run 10 Toe Touch Squats 10 Hip Switches 10 Prone Pass Through Strength/Skill: Snatch Balance + OHS (1+2) x 5, pause in each OHS WOD: 9-12-15-18 Box Jump Over (24/20) Thruster (95/65)  Monday Warm Up: 7 min AMRAP: 2:00 Row 5 Inchworm with Press-up 10 Pass Throughs 1 length Straight Leg Bear Crawl Strength/Skill: Weighted Push-up 5-6 x 5 WOD: 20 min AMRAP: 15 Burpees 30/24 cal Row  Open Gym Uptown 1:30-3:00pm Downtown 10:00 am - 11:30 am Midcity 7:30-9:00am Join us at Athleta, lakeside mall at 10:30 am for a free workout! Saturday Warm Up: Coach's Choice WOD: 42-30-18 Wallballs, alternating rounds while partner holds Deadlift (225/155) Then 21-15-9 Deadlift while partner does a Wall Climb and Noes and Toes Hold  Please check MindBody for full schedule.
Thursday, November 23rd All classes canceled except the following: Uptown- 830 am wod MidCity 930 am wod Downtown, 930 am wod Mid city OPEN GYM 9-11 am Please sign up for all wods and Open gym! Friday- slightly reduced schedule We will resume normal schedule, but will only have early morning classes at UPTOWN. Uptown-530am, 630am MidCity 730 am Downtown10am Please sign into MindBody for complete schedule!!! Happy Holidays! Friday Warm Up: 7 min AMRAP: 2:00 Row 10 Pass Throughs 10 Hip Switches 2 Rope Walks WOD: FGB Variation, 1 min at each station then 1 min Rest after all five stations: 1- Rope Climb 2- Sit-ups 3- Bar Facing Burpee 4- HPC (#115) 5- OHS (#115)  |
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 Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting 5 out of every 6 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is  
  Sites We VisitHollywood LiveStock, Next delivery date JULY 31
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
January 2019
Categories
All
|
||
RSS Feed