CrossFit NOLA
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

Saturday, August 31st

8/30/2013

 
Just a reminder: On Monday,we will be doing the Hotshots19 workout, in honor of the Granite Mountain Firefighting Team. Brad Raines will be doing the hero workout in his gear in honor of the men who died in this tragedy. If you would like to join Brad, he will be doing this during the 9am WOD uptown.
We will also have a class at 10am Uptown and an 11am class at Mid City. If there is an overflow of people, we will add another class at Mid City. Please sign up on Mind Body!

Warm up: (10 mins including mob)
Run 200m Run
10 pushups
10 strict pullups
10 air squats

Mobility: Banded rack position/banded hips/banded hamstring flossing

WOD: In teams of 2, Split number of reps how you see fit. Then, during the run portion, one person runs while other person does max effort burpees. Both Partners will Run and Burpee between movements. End with a weighted partner run.

"Lumberjack 20ish" (30 minute cutoff)

30 Squat Cleans 95/65lb
Each Run 200m while other partner does ME Burpees

30 KB swings 2 pood/1 pood
Each Run 200m while other partner does ME Burpees

30 Overhead Squats 95lb/65lb (sub kb goblet squat for lack of mobility)
Each Run 200m while other parnter does ME Burpees

30 Burpees
Run 200/burpees

30 CTB Pullups (Scale pullups or ring rows)
Run 200/burpees

30 Box jumps 24/20
Run 200/burpees

30 Squat Cleans 95/65
Finish running together 200m each carrying one plate from your Barbell.

Score is total number of burpees during 200m runs minus your TOTAL Time.


Comments are closed.

    Contact Us

    info@crossfitnola.com
    504-861-0610 (call or text)

    CrossFit NOLA

    We 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

    Join CrossFit NOLA!

    Interested in joining the gym?

    New to CrossFit?

    All of our new members start with their own private coach! 

    More info here


    Check out the latest Podcast Episode:

    Out of Town Workouts
    File Size: 183 kb
    File Type: pdf
    Download File

    CFJ Sample Article

    Sites We Visit


    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

    Categories

    All
    Goals 2012
    Goals 2013
    Goals-2014
    Goals 2015
    Hero
    Powerlifting
    Rest Day
    Schedule
    Team Workout
    Videos
    Workout
    Workouts

    RSS Feed

Thanks for visiting! See you at the Gym!


Online Store
​Privacy Policy
​Cancellation
​Code of Conduct
​
Training Agreement
© 2023 JM Fitness LLC