|
Happy New Year! 11:00 am class uptown with open gym to follow unti WOD 5 rounds 20 box jumps 24 "/20" 16 deadlifts 185/125l Thursday Warm Up: 6 min AMRAP: :45 DU practice 10 Scap Push-ups :30 Bar Hang Strength/Skill: 3-5 min Kipping Drills, then 8 min AMRAP: Adv: 5 UB C2B Pull-ups Int: 5 UB Kipping Pull-ups Beg 2 UB Kipping Pull-ups All sets must be UB to count Those without kipping pull-ups complete: 4 x10 Double KB Bent Over Row w/ :90 Rest WOD: 20 min AMRAP: 20 Burpees + Run 200m + 20 SH to OH (95/65) + 20 Sit-ups  Wednesday Warm Up: 6 min AMRAP: Run 200m 10 Lunging Pass Thrus 10 Goblet Squats Strength/Skill: Alternating Every :90: 1) 4x10 BB Good Morning 2) 4x10 (5/leg) BB Reverse Lunges WOD: Every 6 min x3: 3 min AMRAP: 25/20 cal Row (25 men 20 women) + 20 KBS (24/16) + 10 BBJO 24/20  Tuesday Warm Up: 6 min AMRAP: Row 250m :30 HS Hold :30 Bar Hang Strength/Skill: 10 min Alt EMOM: 1) 7 Push Press (not TNG) 2) :20 Dip Support Hold (Adv Rings, Beg Box) WOD: 3 rounds: 10 Push Jerk (135/85) + 15 Pull-ups + Run 400m  Monday Warm Up; 6 min AMRAP: 1 length Butt Kicks 1 length High Knees 1 length Lunging Samson Stretch 10 Cat/Cows Strength/Skill: In 12 min, build to a 1RM Squat Clean (ADV) or Power Clean + Front Squat (BEG) WOD: 12 min AMRAP: 12 Walking Lunge Steps (35/20 DBs at sides) 24 WBs 48 DU  Saturday Warm Up: Coaches' Choice WOD: In 20 min (up to 5 rounds per person): Alternating Rounds: 10 SH to OH (135/85) + 15 KBS (24/16) + 20/15 cal Row (20 men 15 women)  Merry Christmas! Yes we are open! Come to a 10 am class at Midcity or 11 am class Uptown! WOD: 12 Days of Christmas CrossFit NOLA 1 Christmas Snatch 135/95 2 Muscle Ups 3 Toes through rings/Toes 2 bar 4 Ring Dips 5 Golden Front Squats 135/95 6 Holiday Cleans 135/95 7 Kwanzaa Burpees 8 Hanukkah Pull Ups 9 Hand Release Push Ups 10 Second L-Sit 11 Push Jerks 135/95 12 Thrusters 135/95  Thursday We received half of our zip hoodie pre orders, if you need them before Christmas, swing by uptown today! Warm Up: 6 min AMRAP: :45 DU Practice 10 Scap Push-ups :30 Bar Hang Strength/Skill: Alt EMOM 16 min: 1) 1 Snatch DL + 1 Hip Power Snatch + 1 Above the Knee Power Snatch + 1 Power Snatch 2) :30 DU Practice WOD: Every 4 min x3: 2 min AMRAP: 10 Power Snatch 115/75 + 30 DU  Wednesday Warm Up: 6 min AMRAP: 1 length Butt Kicks 1 length High Knees 1 length Lunging Samson Stretch 10 Cat/Cows Strength/Skill: Alternating Every :90: 1) 4x10/leg Russian Step-ups (Box at kneecap height, DB in hand) 2) 4x25 Banded Good Morning (use band light enough to do 25 UB) WOD: Every 4 min x4: 2 min AMRAP: 15 Ring Push-ups + 10 DL (185/125) + AMRAP No Push-up Burpees  |
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 Join CrossFit NOLA!Interested in joining the gym?
New to CrossFit? All of our new members start with their own private coach! More info here Check out the latest Podcast Episode:
 Sites We VisitPre-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
September 2022
Categories
All
|
||
RSS Feed