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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

191130

11/29/2019

 
Saturday

Warm Up:
3 Rounds:
5 Box Jumps
10 Kip Swings
5 Wallballs
10 Barbell GM

WOD:
Granite Games Prep In Teams of 3
For Total Time:
4 Rounds Total:
3 Synchro C2B Pull-ups
6 Squat Cleans (115/135/155/175, 115/125/135/145)
*Split however
~Rest 2 mins~
3 Rounds Each:
4-8-12 T2B
2-4-6 Burpee Box Jump Overs
*Switch after 1 round each
~Rest 2 mins~
2 Rounds Each:
30 DUs
15 Wallballs (20/14)
5 Deadlifts (225/155)
*Switch after 1 Round Each

Cool Down:

Spend 5-10 mins Foam Rolling

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191129

11/29/2019

 
Friday

Warm Up:
7 min AMRAP
100m Run
2 Rope Walks
5 BB Muscle Snatch

Strength/Skill:
Power Snatch
5 Sets x 3 Reps (build)

WOD:
3 Rounds for Time:
400m Run
20 Alt. DB Sntach (50/35)
3 Rope Climbs

Cool Down:
2x:
10 Wall Squats
10 PVC Pass Throughs
​:45 Calf Stretch
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Thanksgiving Day Schedule

11/28/2019

 
Start your Thanksgiving Day with a workout before celebrating with family and friends and cheering for the Saints! Please check the schedule on MindBody. Late classes on Wednesday and most early classes on Friday are canceled. 

Uptown
8:00am WOD

Mid City
8:00 WOD
9:30 WOD
8:00 - 10:30 Open Gym

Downtown
9:00 WOD

191127

11/26/2019

 
Wednesday

Warm Up:
3 Rounds:
150m Row
7 Air Squats
3 Push-ups
25 ft. Walking Groiner Stretch

WOD:
"Gobble Gobble"
For Time:
1000m Row
50 Air Squats
25 Push-ups
750m Row
40 Air Squats
20 Push-ups
500m Row
30 Air Squats
15 Push-ups
250m Row
20 Air Squats
10 Push-ups
100m Row
10 Air Squats
5 Push-ups

Cool Down:
5 Side Lying Windmills/side
1 min Pigeon Pose/side
1 min Banded Hamstring Stretch/side
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191126

11/25/2019

 
Tuesday

Warm Up:
4 min Row
2 Rouuds:
10 PVC Pass Throughs
10 Behind Neck Push Press with PVC or Bar
10 Pressing OHS with PVC or Bar
20 Banded Side Steps Right
20 Banded Side Steps Left

Strength/Skill:
McGill Big 3

WOD:
Find 1 RM Overhead Squat

Cool Down:
10 Wall Squats
1 min Lacrosse Ball in Shoulder/side
1 min in Bottom of Squat 
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191125

11/24/2019

 
Monday

Warm Up:
400m Run
2 Rounds:
25 ft. Straddle Inch Worm
5 Kip Swings into 5 Scap Pull-ups
5 Push-ups
5 Air Squats

Strength/Skill:
9 min EMOM:
1) 200/150m Row
2) 3 Thrusters (build in weight)
3) 3-5 Kip Swings into 2-3 Pull-ups

Pre-Test:
Do 1 round to determine ability to complete reps in 1 min.
​If unable to complete all 7 reps in :40-:45, drop reps.

WOD:
Test
"Bergeron Beep Test"
EMOM Until no longer able to complete in 1 min :
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Cool Down:
2x:
10 Scorpions
1 min Couch stretch/side 
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Active Recovery Moved to Mid City at 9:30 on Sunday

11/24/2019

 
Active Recovery will be held at the Mid City location at 9:30 on Sunday. Come check out the new gym and get ready for your week!

191123

11/22/2019

 
Saturday

Warm Up:
Coach's Choice

Partner WOD:
6 Rounds:
200m Run, together
20 TTB, split however
24 Reverse Lunges (135/95), 12 each (6/leg)

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191122

11/21/2019

 
Friday

Warm Up:
2 Rounds:
200m Run
10 PVC Throughs
:30 Dead Hang
10 Hollow Swings

Strength/Skill:
10 min Alt EMOM:
Odd: :30 Double Under
Even: 3-5 Pull-up Negatives

WOD:
10 Rounds:
9 DB Thrusters (50/35)
35 Double Unders
*15 min Cap
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191121

11/20/2019

 
Thursday

Warm Up:
3 Rounds (Down ad Back):
Jog
High Knees
Butt Kicks
Marching Soldier
Walking Groiner

Strength/Skill:
20 min Row

WOD:
5 Sets (Superset):
10 Barbell Front Raises
Max Banded Pull Aparts

4 Sets (Time Permitting):
10 strict Ring Rows (pause at top and slow down)
:30 side Plank (R)
:30 side Plank (L)

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