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We are hosting a Level 2 Seminar at the Uptown location this weekend. The Saturday and Sunday classes are canceled Uptown, please come workout at the Mid City or Downtown locations! If you plan on coming to Open Gym, please login under the Open Gym tab.
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Saturday Warm Up: 20 cal Row 2 Rounds: 10 Kip Swings 10 Lunges 10 Ring Rows Strength/Skill: Negative Pull-ups 3 Sets x 3-5 Reps with :10 descent WOD: For Time: ~1000m Row~ 3 Rounds: 15 Pull-ups 20 Push-ups 15 Lunges (50/35) ~1000m Row~ Cool Down: 5-10 mins Foam Roll  Friday Warm Up: 8 min AMRAP 5 Air Squats 5 Wall Squats 100 m Run Strength/Skill: OHS into Back Squat 3 Sets x 3 Reps/each (add a little weight) WOD: "Jenny" 20 min ARMAP: 20 OHS (45/35) 20 Back Squats 400 m Run Cool Down: 25 ft. Walking Groiner 2 min Pigeon Pose/side :45 Calf Stretch/side  Thursday Warm Up: 4 min Row: 10 Strokes Legs Only 10 Strokes Arms Only 10 Strokes Legs and Back 10 Full Strokes, hard effort 1 Round: 25 ft. Walking Groiner 10 Leg Swings Front to Back 10 Legs Swings Side to Side Strength/Skill: DB Bent OverRow 4 Sets x 8/arm Pre-WOD Test: Row 15/12 x 1 WOD: Every :90 for 12 Rounds: 15/12 cal Row Cool Down: 1 min Couch Stretch/side 1 min Forearm Stretch/side 10 Scorpions  Wednesday Warm Up: 20 Burpees 3 Rounds: 5 BB Behind Neck Push Press 5 BB OHS 20 Banded Side Steps Left 20 Banded Side Steps Right Strength/Skill: 12 min EMOM: 1) :45 Hollow Hold 2) :30 Right Side Plank 3) :45 Superman Hold 4) :30 Left Side Plank WOD: Overhead Squats 7 Sets x 3 Reps @ 60-65-70-75-80-85-90% Cool Down: 10 Wall Squats 1 min Banded OH Stretch/side  Tuesday Warm Up: 3 Rounds: 200m Run 25' Straddle Inch Worm 5 Yoga Push-ups 5 Prone Press-ups Strength/Skill: Bench Press 4 Sets x 8 Reps (build) WOD: "Death by Burpees" EMOM Begin with 2 Burpees and add 2 reps each round until unable to complete work in 1 min **To target 6" above reach Cool Down: 2x: 5 Side Lying Windmills/side 10 Banded GM  Monday Warm Up: 400m Run 3 Rounds: 5 BB Thrusters 5 Ring Rows 5 Kip Swings Strength/Skill: Thrusters 4 Sets x 4 Reps (building) WOD: 5 Rounds for Time: 200m Run 10 Pull-ups 8 Thrusters (95/65) Cool Down: 100m Walk 2 min Lacrosse Ball in Shoulders/Lat Insertion/side 2 min KB Handle in Hip Flexor/Psoas/side  Just a reminder that our Holiday party is tomorrow evening after the Granite Games at the Mid City location.
CrossFit NOLA Holiday Party 7:30pm 3610 Toulouse St. (our NEW location) Bring a dessert for the dessert competition and win a prize! Company Burger will be there with food and alcohol for purchase and we will be providing wine and beer. Can't wait to see all of you there! Friday Warm Up: 3 min Row 2 Rounds: 6 Light DB Thrusters 8 BB GMs 10 Prone Press Ups Strength/Skill: 15 min EMOM: 1) 3 Deadlifts (building) 2) 5 Burpees 3) 12 Slow Sit-ups WOD: 8 min AMRAP: Max Wallballs 7 Deadlifts (245/165) on the minute (including 3, 2, 1 go!) Cool DOwn: 2x: :30 Dead Hang 1 min Couch Stretch/side  Thursday Warm Up: 7 min AMRAP: 10 cal Row 5 BB Push Press :30 Jump Rope Strength/Skill: Push Press 4 Sets x 5 Reps WOD: 4 Rounds for Time: 15 DB Push Press (40/25) 45/35 cal Row 50 DUs Cool Down: 10 Cat/Cow (slow) :45 Calf Stretch/side 1 min Lacrosse Ball in Traps/side  |
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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?
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December 2019
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