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  • Home
  • About
    • About CrossFit NOLA
    • Classes >
      • Out of Town Visitors
      • Classes Offered
      • Schedule
    • Pricing
    • NOLA Barbell Club
    • Gym Rules
    • Nutrition
    • Testimonials
  • Coaches
  • 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
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Events
  • WWX Scores

191206

12/5/2019

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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
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191205

12/4/2019

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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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191204

12/3/2019

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Wednesday

Warm Up:
800m Run
2 Rounds (1 with PVC, 1 with BB)
5 Pass Throughs
5 Pressing OHS
5 Snatch Drops

WOD:
30 min EMOM:
2 Full Snatch @ 70-75% 1RM

Cool Down:
5 mins Foam Rolling Lats/Quads
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191203

12/2/2019

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Tuesday

Warm Up:
2 Rounds:
100m Run
25' Walking Groiner
10 Russian KBS
5 Tall Box Step Ups

Strength/Skill:
Weighted Pull-ups
5 Sets x 3 Reps (building)

WOD:
For Time:
22-16-12-8-2 DB Box Step Overs (50/35)
11-8-6-4-1 Dips

Cool Down:
10 T-Spine Rotation
1 min Pigeon Pose on Box/side
10 Prone Press Ups

Picture
Picture
Picture
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191202

12/1/2019

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Monday

Warm Up:
7 min AMRAP:
:30 Jump Rope/DUs
10 Kip Swings
5 Barbell GMs

Strength/Skill:
10 min EMOM:
1) 3 TNG Power Cleans, building
2) 3-5 Strict T2B

WOD:
10 min AMRAP:
30 DUS
10 T2B
10 Power Cleans (135/95)

Cool Down:
2x:
100m Walk/Jog
:30 Calf Stretch/side 
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191130

11/29/2019

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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

Picture
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191129

11/29/2019

0 Comments

 
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
Picture
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Thanksgiving Day Schedule

11/28/2019

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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
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191127

11/26/2019

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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
Picture
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191126

11/25/2019

0 Comments

 
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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