Warm Up:
500m Row
10 Turkish Get ups/ Go heavier
5 min MOB
Strength: Jerk
1 Push Jerk
1 Split Jerk
On the minute for 10 minutes @ 75 percent of 1 RM
WOD:
4 rounds
7 Deadlifts 185/135lb
10 HSPU
15 Wall Balls 20/14lb
Sub mats or Regular Strict Pushups
CrossFit NOLA 504 |
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Thursday
Warm Up: 500m Row 10 Turkish Get ups/ Go heavier 5 min MOB Strength: Jerk 1 Push Jerk 1 Split Jerk On the minute for 10 minutes @ 75 percent of 1 RM WOD: 4 rounds 7 Deadlifts 185/135lb 10 HSPU 15 Wall Balls 20/14lb Sub mats or Regular Strict Pushups
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Mark your calenders! On July 4th, we will be hosting an event for SeeFit. We will have a group of traveling CrossFitters stop by on their way to the 2012 Reebok CrossFit Games. The event will be held at 540 N Cortez and the gym will be open from about 10 am to 2 pm on July 4th. With a small donation, you will be able to come in, participate in an 8 station WOD and get your name on a national leaderboard. It should be a great time and we are looking forward to their visit. They are stopping at about 20 affiliates on their way to California. If you wish to donate to this cause, I have linked a button below. Powerlifting Fundamentals this Sunday, 1pm at MidCity. Sign up on MindBody -- you need to take this class in order to join Powerlifting.
Also, new Active Recovery class at 730pm tonight at Uptown. Wednesday Warm Up: 400m Run 10 burpee broad jumps 5 Min mobility Strength: Back Squat 3x3 Add 5 to 15 lbs from last week. All sets should be same weight. WOD: 12 min AMRAP 5 Thrusters 135lb/95lb 7 CTB pullups 9 burpees Level 3: 115/85-75lb Level 2: 95/65-55lb Level 1: 75lb/45lb Tuesday
630PM Run Club: Meet at Jefferson Playground. BRING A WATCH and sign up on Mind Body. Come learn proper run technique through drills and interval training. Help your endurance and better WOD times! 3 minutes Double under flights Increments of 5, 2 or 1 1 length Centipede w/ pushup 1 length lunging pass thrus 5 minutes MOB Strength: Pushups 4 sets @65 % of max reps If last week was not successful, repeat last weeks set of 3 sets at 70 percent max reps WOD: 20 minute AMRAP 30 double unders (sub 90 singles) 20 Toes to bar 30 double unders 400m Run Rest 1 minute between rounds New Powerlifting and Boxing schedule starting this week! Olympic lifting remains Mon 6pm Midcity and Wed 7:30pm Uptown. Run Club remains 6:30pm Tuesday.
Active Recovery 7:30 pm Wednesday Uptown, Thursday 5:00 pm Midcity, and TBD time on Sunday at Midcity Powerlifting (remember you need to take a Powerlifting Fundamentals course first before joining regular Powerlifting classes. Check back here for when the next one will be). MES/MEB choices: 1. Tues/Thurs Uptown 8:30am 2. Tues/Thurs Midcity 6pm 3. Mon 7:30pm/Wed 8:30pm Uptown DES/DEB: Sunday time & location TBD Boxing: T/Th 7pm 504 CrossFit Kids class is canceled until further notice, please see Jeff or Liz with questions Monday 6x 50m Strides w/2 pushups 5 min Mobility Clean Drills Strength: 1 Power Clean from ground, reset 1 Power Clean from Mid Hang On the minute for 10 min @75% of 1 rep max WOD: 3 rounds 90 seconds ME Power Clean 135/95lb 90 sec rest 90 seconds ME Burpees 90 sec rest Record total cleans and burpees Saturday
Warm-Up Run 800m 1 length Samson Stretch 1 length lunging pass-thrus 2 rounds: 10 Wall Squats 10 Pull ups 10 Sit ups 10 Good Mornings w/bar Team WOD: Relay Style Row 750 m 50 sit ups 40 wallball 30 box jumps 20 pull ups 10 burpee box jumps Friday
Rae's Partner WOD/Going Away Party :6pm, Mid City: Sign up on Mind Body!! free kids class today at 4:15 pm at CrossFit NOLA 504, ages 5-12 Warm Up: 2 rounds Run 50m Skip Back Sprint 50m Skip Backwards Skill: Goat 10 to 15 mins working on Skill of Choice WOD: 3 rounds 20 Goblet Reverse Lunges 1.5/1 pood 10 HSPU 20 KB swings 1.5/1 pood Level 2: sub with mats for HSPU Level 1: sub with pushups if you don't have at least 10 strict pushups/chest to floor Use bands around hips if needed Thursday Don't forget to sign up for Rae's partner wod (going away party) that's happening tomorrow night, Friday, at 6pm at our Mid City location, 540 N. Cortez.. It's a free class so you can sign up under either nola or 504 tab (even coaches!) This will be a super fun time. We will be heading to Company Burger Afterwards! Warm Up: Row 250 10 Turkish Get ups 5 min mobility Strength: Jerk Spend 10 minutes on Push/Split Jerk technique. Fast feet will be the focus. WOD: 5 rounds 3 hang power snatch @80% of 1 rep max 6 box jump 30/24" Run 200m Wednesday
400m Run 15 Wall Squats 5 min mob (couch stretch/birth wall) Front rack/bands Strength: Back Squat 3-3-3 use 5 to 10 percent less from last weeks heavy set of 5 WOD: 10 minute cap 5 rounds 10 front squat 135/95lb 30 double unders level 2: 115/65lb/15 double unders level 1: 95/45lb/ singles The goal of this workout is to go fast. Should be able to finish entire workout in less than 10 mins. Tuesday
Run Club: 630pm, Meet at Jefferson Playground. Bring a watch and sign up on Mindbody 2 Rounds 200m run 5 pullups 10 jump squats 5 min MOB Strength: Pushups 3 sets of 70% of last weeks reps at same scaling. Rest 2 to 3 mins between sets. WOD: 3 rounds 200m Run 10 TTB REST 1 minute 2 rounds Run 400m 30 Mountain Climbers (15 each leg) REST 1 minute Run 800 50 Wallballs |
Contact UsCrossFit 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 ClassesInterested 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 CoachesLiz Carrier CrossFit NOLA 504
We are a CrossFit Affiliate in Mid-City! Stop by and check us out! Sites We VisitHollywood 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
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