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
0 Comments
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 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 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 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 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 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 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 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 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 |
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
December 2019
Categories
All
|