|
Saturday Warm Up: Coach's Choice WOD: 50-40-30-20-10 KB Swings (53/35) 12 Burpee Box Overs after Each Round 
0 Comments
Friday 7 min: 100m Run 10 PVC Pass 10 Walking RDLs 10 Scorpions Strength/Skill: Build to 3rd Weight WOD: 10 Squat Clean and Jerk (155/85) 750/600m Row 8 Squat Clean and Jerk (185/105) 750/600m Row 6 Squat Clean and Jerk (205/115) 750/600m Row 4 Squat Clean and Jerk (225/135) 750/600m Row 2 Squat Clean and Jerk (Go For It) *25 min Cap  Thursday Warm Up: 2 Rounds Down and Back: Jog High knees Butt Kicks Marching Soldiers *5 Push-ups after each movement Strength/Skill: Bench Press (building) 10-8-6-4-2 *10 Banded Pull Aparts after each set WOD: 1 mile Run  Wednesday Warm Up: 3 Rounds: 100m Run 7 Scap Pull-ups 7 PVC Pass :20 Dead Hang Strength/Skill: 10 mIn EMOM: 1) 5-7 Strict HSPU 2) 10-12 DBL DB Row 3) Max L-sit from Hang WOD: 4 Rounds: 100m Farmer Carry (70/50) 20 Box Jump Overs *15 min Cap  Tuesday Warm Up: 3 Rounds: 100m Run 7 Scap Pull-ups 7 PVC Pass :20 Dead Hang Strength/Skill: 5 Sets (building): 2 Snatch Pull 1 Power Snatch 1 Hang Power Snatch WOD: 21-15-9 Power Snatch (95/65) Pull-ups  Monday Warm Up: 2 min Row 3 Rounds: 10 Leg Swings 8 Jump Squats :20 Prone Pose Strength: 4 Sets: 3 FS 6 BS Heavier than last week WOD: 3 Sets: 3 min Clock: 50/42 cal Row (can modify cals) Max Burpees Over Rower :90 Rest  Come join us for a FREE community WOD on Saturday...and don't forget to bring a friend!
Free Community WOD Saturday, September 12th 12:00pm Mid City Location Saturday Warm Up: Coach's Choice Strength/Skill: Build to weight slightly above working weight (not a max) WOD: 3 Rounds: 7 min AMRAP: 1k Row Max Clean and Jerks (185/125) 3 min Rest  Jake Rickoll made a great post about signing into MindBody if you are having trouble and the schedule is not showing up: You just need to press the parallel lines at top of that screen and reset the default toggle for “Allow Booking Online”. For some reason, MindBody’s default keeps turning the toggle to off position. Once you turn it on, the classes should show right back up.  Friday Warm Up: 4 Rounds: 100m Run 10 Burpees 10 Air Squats 10 Unweighted Step Overs WOD: 45 Wall Balls 30 DB Step Overs (50/35) 15 Devils Press 800m RUN 15 Devils Press 30 DB Step Overs 45 Wall Balls *30 min cap  |
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
September 2020
Categories
All
|
||||
RSS Feed