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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
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    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
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102010

10/19/2010

 
Wednesday

400m run/ 500m row
10 pullups
10 pushups
10 air squats
10 situps
10 supermans

Burgener Warm UP
5 sets
3 front squats + 3 jerks

WOD: Air Force WOD 95lb/65lb

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 OHS
20 Front Squats

Complete total reps for each exercise. On every minute, you must  do 4 burpees, then continue where you left off until all excercises are completed. 20 minute time limit.


Check out the video from our Fight Gone Bad event!  Courtesy of Red Stick CrossFit!


Red Stick CrossFit's FGB5 Video from Erin King on Vimeo.

100824

8/24/2010

 
Tuesday

Warm Up:
800m Run
10 pass thrus
Samson Stretch
10 slow, rigid pushups
THEN: 2 rounds
10 squat cleans 45lb bar
10 sit ups

Burgener Warm Up

WOD:
Snatch, 1 rep
Clean and Jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg (120lb/90lb)squat clean, 6 reps
12 pull-ups
24 double unders

(To convert kg to pounds, multiply x 2.2)

Add together the best snatch in kg, the best clean and jerk in kg, and the total reps performed in the triplet for your final score. Post score to comments.

100819

8/18/2010

 
We need to jump higher on our burpees!!
Hey Ya'll!! I got plugged on the cover of the CrossFit Endurance site today!!! Just sorry they didn't plug the name Crossfit NOLA...Trying to represent us well here though!



Thursday

Just a helpful reminder: Always have an extra pair of shoes in your car with you..We may begin to throw in skills that are done best in  flat shoes, like converse, or you may prefer to bring lifting shoes. Also, some people do not like to run in converse, so have running shoes handy. Also, I like to bring my own personal jump rope to class and practice double unders before or after class..These are not requirements, just ideas to help you get the most out of your workouts. Always be prepared, and expect the unexpected!

Warm Up:
30 double unders
10 pass thrus
10 overhead squats
10 push ups
THEN:
3 Rounds of 5 dead hang pullups, 5 ringdips (do any way you can, unbroken), 10 sec ring L-sit or Ball Up
(advance who have no problem with 5 dead hang, do weighted, but unbroken)

WOD:
5.5.5
Shoulder Press

Then

6 rounds for time of:
Run 400 meters
25 Burpees

Graham Holmberg 21:10, Kristan Clever 22:18, Rebecca Voigt 25:38, Elyse Umeda 27:00, Josh Everett 29:06

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