|
Tuesday Warm Up: 3:00 Row + 10 Shoulder Extension Pulls 10 Inchworms 10 Steps of Walking Groiner Strength/Skill: Weighted Dip 3-3-3-3-3 WOD: 4 Rounds for Time: 500m Row 25 Burpees to 6" Target *20 min Cap Cool Down: 10 x 2 Cossack Squats + 10-15 OHS BB or PVC 
0 Comments
Monday Warm Up: Tabata Jump Rope x 4 10 Toe Touch Squats 5 Scap Pull-ups/5 Kipping Swings WOD: MLK Day WOD "Emily" 10 Rounds for Time: 30 Double Unders 15 Pull-ups 30 Air Squats 100m Run 2:00 Rest Cool Down: 10 x 2 Segmented Cat/Cows + 10-15 OHS BB or PVC  Saturday Warm Up: Tabata Jump Rope + 10 Steps Walking Groiner with Sky Reach 10 Ring Rows Strength/Skill: Front Foot Elevated Split Squat Dumbbells 8-10/ leg x 3 WOD: 4 min AMRAP x 3 Rest 2:00 25' Front Rack Lunge (50's/35's) 8 Renegade Rows/arm 25' Farmers Carry 32 Double Unders Cool Down: 2:00 Couch Stretch + 10-15 OHS BB or PVC  Friday Warm Up: 400m Run + 10 Shoulder Extension Pull 10 Banded Good Mornings 10 Banded Side Steps Strength/Skill: Power Clean TNG 3-3-3 WOD: 21-18-15-12-9-6-3 Power Clean (135/95) Ring Dip Cool Down: 10 x 2 Side Lying Windmill + 10-15 OHS BB or PVC  Thursday Warm Up: 3:00 Row + 10 Scap Pull-ups/Kipping Swings 10 Leg Swings 10 Cat/Cows Strength/Skill: Plyometric Drills : 5 Reps x 3 Sets of Seated Box Jumps 5 Reps x 3 Sets Depth Jump or Depth Drop WOD: For Time: 22 calorie Row 22 Toes to Bar 22 calorie Row 22 Wall Walks 22 calorie Row 22 Toes to Bar 22 calorie Row *18 min Cap  Wednesday Warm Up: 400m Run + 10 Steps of Heel to Walking Stretch 10 Scorpions 10 Banded Good Mornings Strength/Skill: Bench/Floor Press 5-5-5-5-5 WOD: 4 Rounds for Time: 400m Run 30 Russian Kettlebell Swings (32k/24k) *16 min Cap Cool Down: 1-2 min Hang + 10-15 OHS BB or PVC  Tuesday Warm Up: Tabata Jump Rope x 8 + 10 Med Ball Squat Bow to Extension 10 Scap Pull-ups 10 Thoracic Rotation WOD: 10 min AMRAP: 15 Wall Ball Shots 5 Strict Pull-ups Post WOD: Rest 5:00 Front Squat 5-5-5-5-5 Cool Down: 10 x 2 Segmented Cat/Cows + 10-15 OHS BB or PVC  Monday Warm Up: 20 Easy Burpees + 10 Banded Hip Floss/side 10 Banded Side Steps + Ido Portal Scap Routine Strength/Skill: GOAT 17 min WOD: 20.1 10 Rounds for Time: 8 Ground to Overhead (95/65) 10 Bar Facing Burpees Cool Down: 10 x 2 Cossack Squats + 10-15 OHS with BB or PVC  Saturday Food for Thought: Ice Breaker Saturday What's your favorite part about coming to the gym? Warm Up: 400m Run + 10 Scap Pull-ups 10 Ankle Biased Split Squats 10 Scorpions Strength/Skill: Hang Power Clean 3-3-3-3-3 WOD: 3 Rounds: 50 Pistols 7 Ring Muscle Ups 10 Hang Power Cleans (175/125) Cool Down: Seated Wall Angels 10 Reps x 2 Sets  Friday Food for Thought: Eye on the Prize Friday What's the thing you improved on in the last year? Warm Up: Tabata Jump Rope + 10 Leg Swings 10 Yoga Push-ups 10 Elbow Pass Throughs Strength/Skill: Push Jerk 3 TNG Reps x 4 WOD: 5 Rounds for Time: 5 Push Jerks (165/115) 15 Toes to Bar 75 Double Unders Rest 3:00 between Rounds *25 min Cap Cool Down: 1/2 Kneeling Banded Pull to External Rotation + Press (6:20)  |
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
January 2022
Categories
All
|
||
RSS Feed