Bring a Friend Week
Bring friends with you to group classes December 4-9th! Waiver CrossFit NOLA Holiday Party Saturday, December 9th 5:00-8:00 pm Happy Raptor Distilling 1512 Carondelet St.
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Saturday
Warm Up: Tabata Jump Rope + 10 Inchworms 10 Slamball Deadlifts 10 Slamball Presses Strength/Skill: Slamball and Jump Rope Skill Work WOD: 20 Rounds for Time (alternating with a partner): 10 Burpees to 6" Target 15 Clamballs (30/20) 30 Double Unders Cool Down: Foam Roll Lower Leg 3-4 min Friday
Warm Up: 4:00 Row Skills 10 Med Ball Squat Bow to Extension 10 90/90 Hip Switches 10 Thoracic Rotations Strength/Skill: Practice Rounds x2 10-12 cal Row 10-12 Wall Ball Shots Rest as needed WOD: 120 cal Row 120 Wall Balls (20/14) Partition as desired 20 min Cap Cool Down: Figure 4 Hip Rollout 2:00/side Thursday
War, Up: 400m Run + 10 Scap Pullups Ido Portal Scap Poutine Strength/Skill: Pull-up Set Up and Instruction WOD: 35 min at Zone 2 Pace: 200m Jog 10 Lunge to Lizard with Sky Reach 10 Yoga Push-ups with Crossbody Reach 100 Single Unders 200m Med Ball Carry (30/20) 10 Toe Touch Med Ball Squats 10 Steps Lunging Samson Stretch with Lateral Flexion 100 Single Unders *6 Strict Pull-ups Every 6 min Cool Down: 2 x 10 Side Lying Windmills + 10 Tall Kneeling Lateral Flexion/side Wednesday
Warm Up: 2-3 min of Burpee Warm Up + 10 Pass Throughs 10 Yoga Push-ups 10 Wrist Rocks Strength/Skill: Extra Push Jerk Warm Up WOD: Push Jerk 3-3-3-3-3-3-3 Cool Down: 3 Way Wrist :45/position: 1. Extension with fingers toward body 2. Flexion with fingers towards each other 3. Extension with fingers away from the body Tuesday
Warm Up: 400m Run + 10 Samson Lunge with Flexion 10 Toe Touch Squats 10 Sit- Strengt/Skill: Tempo Goblet Squats 31X1 6 Reps x 3 Sets WOD: 4 Rounds for Time: 400m Run 20 Goblet Lunges (24/16) 36 Abmat Sit-ups 20 min Cap Cool Down: Couch Stretch 1:30-2:00/side Monday
Locomotion Warm Up: 1. Jog 2. Walking Groiner 3. High Hip Bear Crawl 4. Hurdle Walk Over 5. RDL to Kick 6. Squat Jumps Strength/Skill: Alternating Dumbbell Snatch 4-6 Reps x 5 Sets WOD: 15 min AMRAP: 3 Wall Walks 12 Alternating Dumbbell Snatches 15 Box Jump Overs (24"/20") Cool Down: Loaded Prayer Stretch 2:00 Saturday
Warm Up: 2-3 min Burpees + 10 Toe Touch Squats 10 Yoga Push-ups 10 Scap Pull-ups Strength/Skill: Thruster from the Ground 2-2-2-2-2 WAOD: 6-9-12-9-6 Thruster (135/95) Strict Pull-up Bar Facing Burpee 16 min Cap Cool Down: 3 Way Wrist :45/position: 1. Extension with fingers toward body 2. Flexion with fingers towards each other 3. Extension with fingers away from body Friday
Warm Up: 400m Run + 10 Steps Walking Groiner 10 Press-ups 10 Steps Heel to Walking Stretch Strength/Skill: Seated Box Jump 3-3-2-2-2-2 WOD: 4 Rounds: 15 Box Jumps (36"/30") 400m Run 17 min Cap Cool Down; 2 x 10 Cat/Cows 10 90/90 Hip Switches Thursday
Warm Up: 3:00 Row Drills 10 Wall Squats 10 Wrist Rocks 10 Yoga Push-up WOD: 35 min Zone 2: 3:00 Row :30 Dead Hang 300m Jog 10 Segmented Cat/Cows 50 Singles 50' Duck Walk 4 Wall Walks every 5:00 Cool Down: Foam Roll Lower Leg 3-4:00 |
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