All Categories - CrossFit NOLA

190615

6/14/2019

Saturday

Warm Up:
Coach's Choice

WOD:
Teams of 2
20 Alt Rounds (10 each):
20/18 cal Row
10 Burpee Box Overs

190614

6/13/2019

Friday

Warm Up:
7 min:
100m Run
10 Lunge and Twist
6 Inch Worms
5 Empty Bent Over Barbell Rows

Strength/Skill:
12 min:
8 Bent Over Barbell Rows (heavy)
12 Standing Flies (light and slow)

WOD:
5 Rounds:
200m Run
50ft DB Walking Lunge (50/35)
30 Mountain Climbers (15/leg)
*18 min Cap

190613

6/12/2019

Thursday

Warm Up:
4 Rounds:
10 Leg Swings /leg
10 Scorpions
10 Muscle Cleans
5 Broad Jumps

Strength:
Build to a Heavy Squat Clean Triple Cluster (1.1.1)

WOD:
3 Rounds:
15 Hang Squat Cleans (135/95)
15 Lateral Bar Burpees

190612

6/11/2019

Wednesday

Warm Up:
7 min:
100m. Run
25 ft Bear Crawl
25 Shoulder Extension
10 light DB Snatch

Strength/Skill:
HS Walk Practice

WOD:
20 min AMRAP:
10 -20-30-40-50
DB Snatch (50/35)
TTB
50 ft HS Walk

190611

6/10/2019

Tuesday

Warm Up:
4 Rounds:
10/8 cal Row
8 Barbell Push Press
6 Broad Jumps
4 Burpees

Strength/Skill:
Strict Press
10-8-6-4-2-Max Reps at same wight as set of 10

WOD:
3 Rounds:
27/24 cal Row
21 Box Jumps (24/20)
15 Burpees

190610

6/9/2019

Monday

Warm Up:
7 min:
:30 Double Unders
10 Cossack Squats
10 Sit-ups
10 Side Lying Windmills (5/side)

Strength/Skill:
4 Sets:
15-20 Med Ball Sit-ups
Into 6 Tempo Back Squats (5 sec down)

WOD:
12 min AMRAP:
20 Wall Balls
50 Double Unders

190608

6/7/2019

Saturday

Warm Up:
Coach's Choice

WOD:
Partner Workout, split however
80 cal Row
60 TTB
40 Double KB Deadlift (24/16)
20 Burpee Box Jump Over
40 Double KB Deadlift
60 TTB
80 cal Row

Cool Down:
2 Rounds:
:30 Wrist Flexion/Extension + 2:00 Foam Roll Glutes

190607

6/6/2019

Friday

Warm Up:
7 min AMRAP:
1:00 Jump Rope
10 Step Back Lunges with a Twist
10 Air Squats with Sky Reach (5 on med ball, 5 off)

Skill Development:
Build to a 1 RM Thruster from the rack

WOD:
5 Rounds for Time:
50 Double Unders
2 Dumbbell Step Overs (50/35)
2 Dumbbell Thrusters
Reps increase by 2 each round 2-4-6-8-10

Cool Down:
1 Round:
2 min Foam Roll top of the knee/leg

190606

6/5/2019

Thursday

Warm Up:
7 min:
400m Jog
Then 10 Pass Throughs
5 Scap Pull-ups
5 Kipping Swings
10 Kettle Bell Swings

Skill Development:
Strict Pull-up
1-2 x 6 (build)

WOD:
15-12-9 Hang Power Clean (165/115)
Bar Muscle Up

Cool Down:
1 Round:
1 min Internal Rotation Stretch
1 min Lax Ball in Trap/ side

190605

6/4/2019

Wednesday

Warm Up:
7 min:
2:00 Easy Row
10 Pass Throughs
5 Yoga Push-ups
25' Horse Walk
5 Press-ups

Skill Development:
Build to a 1 RM Bench Press
5-3-3-2-1-1-1

WOD:
11 min AMRAP:
2k Row
Then Max HSPU

Cool Down:
2 Rounds:
:30-:45 Hang + 1:00 Prayer Stretch