CrossFit NOLA 504
Like Us
  • Enter CrossFit NOLA.com
  • Home
  • Start Here
  • About Us
    • Testimonials
    • Our Mission
    • Coaches
    • Pricing
    • Location >
      • 8422 Burthe St
      • 540 N Cortez St
    • What is CrossFit
    • Gym Rules
    • Nutrition
    • Equipment Sales
    • Schedule
  • Blogs
    • CrossFit NOLA 504
    • Nutrition Blog
    • CFNOLA Competitors
    • Member Spotlight
    • CrossFit Kids
  • Schedule / Class Sign In
    • Online Store

111205

12/4/2011

1 Comment

 
Holiday Party: We are going out this weekend, Saturday December 10th, Company Burger starting at 8:30 ish!  Clear your schedules!

Monday

Class Warm Up:
Double under Flights: 3 minutes No singles allowed. You may do one single between du's if necessary.

5, 10, 15, 20, 25 etc..(go as many sets as possible  in increments of 5)
Only increments of 5 count. You must get 5 to go on to the next set of 10 and so on. Your score is the set completed in three minutes.

Ring Dip Test: 3 minutes
See how many sets of 5 you can complete in 3 minutes. Use bands as necessary. If you start a set too soon and only get 4 reps, you are done. Only sets of 5 count. If you start out with no band, you can add the band within the sets to complete more sets.

WOD: 23  minutes (3 minutes of work, 2 minutes rest at 80% effort)
3 min: AMRAP
5 KB, light
5 Burpees
REST 2 mins
3 min:
Double unders (scale singles)
REST 2 mins
3 mins:
5 Box jumps 24"/20"
5 Toes to Bar
REST 2 min
3 mins
Double unders (scale singles)
REST 2 min
3 min
Run 100m
5 burpees
1 Comment
Jackson
12/4/2011 12:40:12 pm

WHOA!!! Getting sick with the website graphics!

Reply



Leave a Reply.

    Contact Us

    CrossFit NOLA
    8422 Burthe St
    New Orleans, LA 70118

    CrossFit NOLA 504
    540 N. Cortez St
    New Orleans, LA 70119

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

    Next Fundamentals Classes

    Interested in joining the gym?

    New to CrossFit?

    Next fundamentals course will start on Tuesday August 20th at 6:30 am at 540 N Cortez or at 7:30 pm at 8422 Burthe St (both sessions run T, Th). 

    Sign up here!
    More info here

    Space is limited!  (if you wait until the last day, you might not get in)

    Head Coaches

    Liz Carrier
    liz.carrier@gmail.com

    Jeff Germond
    jgermond7@yahoo.com

    CrossFit NOLA 504

    We are a CrossFit Affiliate in Mid-City!  Stop by and check us out!

    Reebok Crossfit Nano 2.0
    CrossFit Journal: The Performance-Based Lifestyle Resource

    Sites We Visit

    Hollywood Livestock, Next delivery date Julyy 31st

    CrossFit NOLA

    Pre-Made Paleo
    GORUCK Challenge
    Marks Daily Apple
    CrossFit
    OPT
    Louisiana Philharmonic
    CrossFit Endurance
    Mobility WOD
    Beyond the Whiteboard
    Gary Taubes's Blog
    Whole 9

    Archives

    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011

    Categories

    All
    Teamwod

    RSS Feed

Powered by Create your own unique website with customizable templates.