|
Saturday Warm Up: Coach's Choice WOD: "Cindy" (kind of) 20 min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats *At min 0 (3, 2, 1, Go) do a 200m Run *At min 7 do a 400m Run (pick up where you left off) *At min 14 do a 200m Run (Pick up where you left off) Score is total rounds + reps 
0 Comments
Friday Warm Up: 800m Run Strength: 10 min EMOM: Odd: 50ft HS Walk Even: :40 sec Hollow Body Rock WOD: 3 Rope Climbs 12 Thrusters (95/65) 2 Rope Climbs 15 Thrusters 1 Rope Climb 18 Thrusters  Thursday Warm Up: 3 Rounds: 10 cal Row :20 Double Under 5 Muscle Cleans 5 Push Press Strength: 5 Sets: Clean Pull + Clean Pull + Hang Clean + Jerk WOD: 7 min AMRAP: 8 Hang Cleans (185/115) 6 Shoulder to Overhead 40 Double Unders  Wednesday Warm Up: 4 Rounds: 100m Run 10 Air Squats 10 Light DB Snatch 5 Burpees WOD: 20 min AMRAP: 50 Wall Balls 50 Burpees 50 DB Snatch (50/30) 50 Abmat Sit-ups  Tuesday Warm Up: 7 min: 3 min Row 10 Lunge and Twist 5 Push-ups 5 Broad Jumps Strength: 4 Rounds: 10 Heavy Front Rack Walking Lunges 90 sec Rest WOD: 12 min AMRAP: 500/400m Row 10 Lateral Hops over Rower 4 Renegade Rows (50/35)  Monday Warm Up: 400m Run Then 3 Rounds: :20 Dead hang 5 Muscle Cleans 5 Barbell Push Press Strength: 10 min EMOM: Min 1: 10 Pushups (slow going down) Min 2: 10 Double KB Upright Rows WOD: 4 Rounds: 3 min Clock 400m Run 10 Clean and Jerk (115/75) Max Muscle Ups 90 sec Rest  Saturday Warm Up: Coach's Choice WOD: Teams of 2 (1 works, 1 rests with wall ball) 100 Thrusters (75/55) 400m Run 50 Burpee Box Overs (24/20) 400m Run 100 Thrusters (75/55)  Friday Warm Up: 1k Row Strength: Front Squat 6x3 Start at 75% of 1RM from May 21 WOD: 11 min AMRAP: 14/12 cal Row 10 Deadlift (225/155)  Thursday Warm Up: 3 Rounds: 100m Run :20 Dead Hang 5 Box Jumps 5 Burpees Strength: 12 min EMOM: Min1: 5-7 Strict Pull-ups (weighted) Min 2: Side Plank (on rings if able) Min 3: Side Plank WOD: 2 Rounds: 800m Run 35 Box Jumps (24/20) 15 Muscle Ups (15 Burpee Pull-ups or 15 Burpees + 15 Pull-ups)  |
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 every 2-3 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
June 2018
Categories
All
|
||
RSS Feed