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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
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    • 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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121231

12/30/2012

 
Happy New Year's Eve!

Check Mindbody for limited class schedule today!
Be warned if you do not sign up for class there may not be a coach there!!

Monday

Warm Up:
2 rounds
200m run
10 jump squats
20 pass thrus

Mobility:

Strength: 
Thruster (You may take first rep from rack)
3x5
90 sec rest between sets
Find a moderate to heavy weight you can build onto over the next 5 weeks. All 3 sets are at the SAME working weight.

WOD: TEST
"Fran"
21-15-9
Thrusters 95/65lb
Pullups

BEG 15-12-9
Use bands if needed





121230

12/29/2012

 
Sunday

Open Gym, Uptown only- 10am to noon

Sign up on Mindbody!


121229

12/28/2012

 
Open Gym: 9 to noon, Mid city only


Saturday Team WOD

12/29/12

Warm Up
2 rounds
250m row
20 pass thrus
15 banded side steps
10 roll ups
5 wall squats

Mobility: Hips & shoulders

WOD: Count Down to New Years!
In teams of 2, complete AMRAP for 20:13
10 Burpees
9 Goblet Squats 32/24
8 Push Press 75/55
7 Wall Balls 20/14
6 Russian KB Swings 32/24
5 Squat Clean Thrusters 75/55
4 Pull ups
3 KB SDHP 32/24
2 Rope Climbs
1 800m run
Partner A does all 10 burpees, then Partner B does all 10. Then A does 9 Goblet Squats, then B does 9. This continues until the run where both Partners run the whole 800 together. Then you start the "countdown" again. Score is how many rounds of the countdown your team completes. Partial rounds count.

121228

12/27/2012

 
Friday

Warm up:
800m run or 1000m row

Mobility

Strength/Skill:
GOAT

WOD:
"Tailpipe" Partner WOD
6 rounds total
P1: 250m row
P2: hold KB or DB in front rack (24/16kg)

Picture

121227

12/26/2012

 
Thursday

Warm up:
400m run
2-3 min mobility
400m run

Mobility

Strength/Skill:
Jumping Drills and 1RM box jump

WOD:
Retest 5 min AMRAP (increasing ladder: 1, 1, 2, 2, 3, 3, ...)
70/75% of 1RM Deadlift
Box jump (30/24in)
Picture

121226

12/25/2012

 
Wednesday

No morning classes, but rest of day normal schedule! Please sign up on mindbody!



Warm up:
2 rounds
250m row
20 pass-thrus
10 scap push-ups

Mobility

Strength/Skill:
DB Bench Press
3 x 5 at 5-10lbs heavier than last week

WOD:
"Annie"
50-40-30-20-10
Double unders (2 for 1 subbing singles)
Ab mat Sit ups


Picture

121225

12/24/2012

 
Picture
Merry Christmas!!
10 am Group WOD, Uptown

Open Gym, 11-1 and 3-5 Uptown
Mid City closed- 504 folks, Sign up and come on over to 8422 Burthe St.!

Please sign up on Mindbody for group wod or Open Gym (open gym tab)!

Warm up:
5 min double under flights

Mobility

Strength/Skill:
Pull-ups
3 sets at your level (10 x kipping, 3 x negatives, max unbroken chest-to-bar, etc)

WOD

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Pull-ups
4 Kettle Bell Swings (24/16k)
5 Burpees
6 Push Press (95 #/65 #)
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 Handstand Push ups (Scale: regular push ups)
12 Thrusters (95# / 65#)

Picture

121224

12/23/2012

 
Monday- Happy Christmas Eve!

Modified schedule today: Please Check Mindbody and sign up for your classes!

Warm up:
1000m row at 18 strokes per minute

Mobility

WOD:
"Eva"
ADV: 5 rounds, INT/BEG: 3 rounds
800m run
30 KB swings (32/24kg)
30 pull-ups
(35 min cutoff)

Picture

121223

12/22/2012

 
Open Gym 
Uptown 10 am - 12 pm
Midcity 1030 am - 1230 pm

121222

12/22/2012

 
Saturday Team WOD

2 rounds
400m run
20 pass thrus
10 good mornings

Mobility: front rack and hips

WOD: in teams of 2-3:
25-min AMRAP
While partner A runs 400m
Partner B completes AMRAP of
6 power cleans 135/95
9 box jumps 24/20
12 Burpees
(Partner C rests)
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