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CrossFit NOLA 504 |
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Warm Up
Run 800m 2 Rounds
Mobility (Hips & Shoulders) WOD 2-3 ppl teams. TOTAL REPS = final score 4 mins per station. Rest 1 min after each station. Push Press (95/65): Person 2 rests while Person 1 works Double Unders T2B OHS (95/65) Jump over Box Jumps Friday
Warm up: 10 burpees 10 pullups 10 GHD 10 Back Ext Run 200m 5 min mobility Skill/Strength: GOAT 10-15 min WOD: 21-15-9 Deadlift 185/155lb pullups Thursday
Warm Up: Row 500m 2 lengths lunging pass thrus Mobility: Strength/skill: Pistols- 10 minutes BEG: Work on progressions INT/ADV: On the minute for 10 minutes, do 1 to 2 reps each leg. If you were successful last week, in holding all reps all rounds, add 1 more rep. If not, repeat last weeks rep scheme. ADV add 2& 1/2 more lbs overhead. WOD: (30 mins, total time) 8 minute AMRAP 7 toes to bar (sub rollovers or v-ups) 10 box jumps 24/20" THEN: exactly 10 mins REST 12 minute AMRAP 100m Farmer's carry 1.5/1 pood (1 kb only) 10 goblet squats 1.5/ 1 pood 10 KB SDHP 1.5/1 pood ( sub russian kb for shoulder issues) ADV: 2 pood/1.5 pood Wednesday
Warm Up: 3 minutes double under flights arm circle cycle Mobility: Skill Work: Inversions, 10 minutes Beginner: Tripods, frog stands, shoulder touches, handstand holds ADV: choose 3-5 reps, and continue from last week, HSPU from rings, parallettes or plates Handstand walks also allowed WOD: 4 rounds 20 hand release pushups 50 double unders 20 american kb swings 1.5/1 pood Cathy and Al are getting their run on this weekend!
Join them for the Spartyka 5k this Sunday! Tuesday Run Club: 630 PM, Come learn proper run technique and improve WOD times! Meet at Jefferson Playground and bring a watch! Warm Up: Run 800m 10 dynamic leg swings, forward and side, each leg Mobility: Strength: Back Squat BEG: 3x5 with 5lbs more than last week, for entire working set ADV: 75%x5, 85%x3, 95%x1+ WOD: "Karen" 150 Wallballs for time 20/14lb Monday
Warm Up: 15 American Kettlebell Swings 10 Turkish Get ups Mobility: Skill: Power Snatch Burgener Warm up 15 mins to work up to a heavy single THEN: 1x90%, 1x85%, 1x80% WOD: AMRAP 12 min In a climbing ladder (1's, 2's, 3's, 4's... ): Hang Power Snatch 95/65lb Bar Facing Burpee Pistol, each leg (sub jump squats) Saturday Team WOD
Warm Up: Run 400 or Row 500 or Airdyne 30 cal 3 rounds of 10 pass through 7 pull up 7 squats 20 second Sampson Stretch In teams of 2 or 3 50 Kettlebell swings, partner holds barbell at top of deadlift 50 burpees, partner holds barbell in front squat, front rack position 50 pullups, partner holds barbell overhead 50 thrusters, partner holds dip support position Then run 800m Watch the games at Mitch's tonight (930 Poydras), after 7pm BYO F&B. Contact Jeff or Mitch to get in!
Friday 800m Run 15 Wall Squats Mobility: Strength/Skill: Goat 10-15 min WOD: 3 rounds for time Rest 1 min between rounds 20 Wallballs (20/14) 15 Toes to bar 10 box jumps (30/24) |
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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