Monday
Warm Up:
4 Rounds
100m Row Sprint
5 unbroken pullups
MOB :5 min
Clean Drills: 10 mins
Work up to 3 heavy sets of 3 position Power Clean (low to high)
DO NOT LET GO OF THE BAR.
WOD:
12 min AMRAP
3 Wall Climbs
Run 200m
15 Push Press 95lb/65lb
CrossFit NOLA 504 |
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Monday Warm Up: 4 Rounds 100m Row Sprint 5 unbroken pullups MOB :5 min Clean Drills: 10 mins Work up to 3 heavy sets of 3 position Power Clean (low to high) DO NOT LET GO OF THE BAR. WOD: 12 min AMRAP 3 Wall Climbs Run 200m 15 Push Press 95lb/65lb
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10 am class is canceled CrossFit For Hope at 11 am followed by BBQ, 12+ lbs of chicken and some sausages will be provided, bring anything else you wish! Bring your burpees! Friday
5 min Double Under flights ADVANCED: go up in unbroken increments of 5 INT: unbroken increments of 2 BEG: 1-2-3-4-5 etc... or singles 1 length centipede w/pushup 1 length samson stretch MOB: 5 min/athlete choice 10-25 min GOAT WOD: 3 rounds 200m Plate carry 45lb/25lb 20 burpees Kids class is today at 4:15 at Midcity. Come try it for free! Although she is having fun playing games with Coach Liz and Coach Jeff, Alysse is hoping some more kids come and join her! Kids class Friday at 4:15 pm at CrossFit NOLA 540 (midcity). Come try for free! Games will be played!
Thursday Warm Up: 400m Run 1 length lunging pass thrus 20 overhead kb lunges (light) (10R, 10L) MOB: Banded OH Strength: Jerk 15 minutes to generate a 1 rep max jerk WOD: 3 rounds 15 Hang Power Snatch 95/65lb 10 alternating overhead lunges 95/65 (these may be lunging in place) level 2: 75lb/45lb level 1: 45lb/25lb Did you know one of our members has been a fundraising monster. Peyton B has raised over $1300 for CrossFit for Hope, which is amazing by itself. The kicker is, he has over $5800 in pledged money that is only performance based. If he gets his estimated score of 100 reps, it will bring him to nearly $8000, which is more than all of CrossFit NOLA has raised. It looks like it is our duty to keep Peyton moving this weekend, each rep he does looks like it is worth about $52! Be sure to tell him Congrats! How many burpees could you do if each one is worth $52? Coach Rae will be leaving us in 2 weeks so we will be having a going away party at CrossFit Nola 504 next Friday, June 15th.
We will be doing a 6 pm Partner WOD at NOLA 504 then heading over to Company Burger from 8 to close to celebrate with her! Jeff and Mollie have come up with a "super fun" Rae style wod (meaning, I'm pretty sure this is gonna be hilarious) so come out and help us celebrate. It's gonna be an amazing time that you don't want to miss. In the next few days we will be setting up a tab on MindBody so you can sign in for Friday the 15th. See ya'll soon!. Wednesday A) Run 400 B) Row 500 Switch 5 min MOB: birth wall/couch stretch Strength: Back Squat Work up to a Heavy Set of 5 (not a 5 RM) WOD: 100 double unders 15 KTE (sub rollovers) 80 double unders 15 KTE 60 double unders 15 KTE 40 double unders 15 KTE 20 double unders Level 2: 50-40-30-20-10 double unders Level 1: 150-120-90-60-30 singles Today is Whitney's last day, she has been with us for over a year and has made great progress. She has gotten leaner, stronger, faster and improved in so many ways we cannot even list them all. The picture on the left is from March 2011, the right from May 2012. We wish you the best of luck Whitney! Come back and visit!
run club canceled. meet at (8422 burthe ) and I will run a Rowing Class.
Mollie Tuesday 630PM Run Club: Meet at Jefferson Playground. Bring a watch and sign up on Mindbody! Warm Up: 200m Run 20 Turkish Get ups MOB: lax to pecs/KB to shoulder Strength: Strict Pushups Find Max Unbroken Set of Pushups/Chest to Floor and Full Lockout at top WOD: 5 Rounds Run 200m 25 American KB swings 24/16lb REST 2 mins If you haven't signed up for this yet, what are you waiting for! We have been challenged by CrossFit Alexandria, Ragin CrossFit and Ole Glory CrossFit to submit a top male and female score for the right to hold a traveling kettlebell trophy for a year! Both St. Jude Children's Hospital and CrossFit NOLA need your help!!
To date CrossFit NOLA has raised $3316 to benefit St Jude Children's Research Hospital! Keep up the great work! Our HOPE workout will be Saturday June 9th at 540 N Cortez at CrossFit NOLA 504 at 11 am. To be followed by BBQ. As usual, we will bring some meat, feel free to bring any sides or anything you want to drink (paleo tequila...). Alyse Rodriguez Bradley Raines Jeff Germond Joshua Paulus karla valdivia Peyton Bush Rachel Kohn Rae Shih Rodolfo SanMartin Sarah Dewey Shannon Oldfield Taryn Heyman Travis Llewellyn Vilija Vaitaitis I believe Kelsey and Aaron H. have already formed a team and are planning on competing. Some of the coaches are as well. This looks like it will be a great time, you should definitely try and find a partner and play!! Registration deadline is June 15th. The registration form is below! Competition Info: Date: June 23rd, 2012 Location: Denham Springs High School Football Stadium 1000 Hwy 16 Denham Springs, LA 70726 Time: Athlete Check in @ 7:30am Athlete Briefing @ 8:00 am 1st WOD @ 8:30am Cost: $70.00 per team RX'd Divisions :2 Males or 2 Females or 1 Male and 1 Female Scaled Divisions: 2 Males or 2 Females or 1 Male and 1 Female *Scaling Info, Individuals who plan on scaling will scale to their ability. If there is a certain stated weight and/or movement for scaled WOD's and athletes have to scale beyond that weight or movement, it will cause there placement in scoring to be different. We want everyone from beginners to the top crossfitters to have a positive experience and we feel this will be fair to everyone. **Top Teams in all RX divisions are competing for prizes by No Surrender Gear, Varsity Sports, Cash Prizes, and more!!! *Small tents will be able to be set up around the stadium and there will be Concessions set up. 3,2,1... GO
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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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