Warm up:
2 rounds
1 minute jump rope any style
2 wall walks
10 lunging pass thrus
Mobility
Strength/Skill:
10 min EMOM
EVEN - Max holds up to 30 secs of L-sit on parallettes
ODD - ME up to 30 sec Handstand Holds
WOD:
21-15-9
HSPU
Pull-ups
CrossFit NOLA 504 |
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Tuesday
Warm up: 2 rounds 1 minute jump rope any style 2 wall walks 10 lunging pass thrus Mobility Strength/Skill: 10 min EMOM EVEN - Max holds up to 30 secs of L-sit on parallettes ODD - ME up to 30 sec Handstand Holds WOD: 21-15-9 HSPU Pull-ups
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Monday
Warm up: 2 rounds Run 200m 7 thrusters w/ pvc or bar 7 muscle snatch Mobility Strength/Skill: Power Snatch EMOM for 7 mins @ 70% of 1RM 1 from hip and 1 from ground WOD: For Time 10 burpee box jump overs 20" 15 power cleans 135/95# 10 burpee BJO 30 front squat 135/95 10 BBJO 15 push jerk 135/95 10 BBJO Int - 115/75 Beg - 75/55 Sunday Schedule
Uptown Open Gym 10:30 - noon and 5:30 pm - 7:30 pm Midcity Open Gym 10 am - 1:30 pm Saturday Schedule
9 am - Midcity - WOD Wars Starts - Free Introduction - Fundamental make up for Liz's Classes For WOD Wars, please arrive promptly at 9am Midcity on Saturday for checkin and expect for the first heat to start at 10am.
If you have any questions, post your comments below WOD 1 For all divisions: 8min for both partners to find a 1rm max thruster with the bar starting on the ground. Both partners must use the same bar. A "thruster-jerk" is not allowed. * Score is 1rm from each partner added together* WOD 2 Rx men: using a 20lbs ball, 3 attempts at a reverse wallball throw. Rx women: using a 14lbs ball, 3 attempts at a reverse wallball throw. Scaled men: using a 14lbs ball, 3 attempts at a reverse wallball throw. Scaled women: using a 10lbs ball, 3 attempts at a reverse wallball throw. *Score for all divisions is the max distance thrown by each partner added together* WOD 3 For all divisions: each partner will complete: Row 500m, rest 90 seconds sitting on the rower, row 500m. *Score is the time it takes each partner to row 1000m added together* WOD 4* Score is total reps completed in 10min* Rx men: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 75lbs, 30 double unders. Partners alternate rounds for 10min. Rx women: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 55lbs, 30 double unders. Partners alternate rounds for 10 minutes. Scaled men: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 65lbs, 30 box jumps 20" (must show control on the top of the box, step down required). Partners alternate rounds for 10min. Scaled women: 10min AMRAP: 15 reps ground to overhead (can be snatched or clean and jerked) 45lbs, 30 box jumps 16" (must show control on top of the box, step down required). WOD 5 * For all divisions, there is a 17 min cap on this workout. If workout is not completed within 17 minutes, each rep that hasn’t been completed adds one second to their time. 200m out equals one rep, 200m back equals one rep.* Rx men: 400m run buy-in (cannot start next movement until run is completed by both partners) Then, split however between partners, with only one person working at a time: 100 wallballs (20lbs to 10ft) 80 over the box jumps 24" box (can touch the top of the box) 60 pull-ups Then, both partners run 400m together. Score is time on the clock when partners return from run. Rx women: 400m run buy-in (cannot start next movement until run is completed by both partners) Then, split however between partners, with only one person working at a time: 100 wallballs (14lbs to 9ft) 80 over the box jumps 20" box (can touch the top of the box) 40 pull-ups Then, both partners run 400m together. Score is time on the clock when partners return from run. Scaled men: 400m run buy-in (cannot start next movement until run is completed by both partners) Then, split between partners, with only one person working at a time: 100 ab-mat sit-ups 80 wallballs (14lbs to 10ft) 60 Burpees, jump and touch an object to complete each rep. Scaled women: 400m run buy-in (cannot start next movement until run is completed by both partners) 100 ab-mat sit-ups 80 wallballs (10lbs to 9ft) 60 Burpees, jump and touch an object to complete each rep. Friday
Warm up: 2 rounds Run 100m 7 wall squats 7 push-ups 7 strict pull-ups 7 sit-ups 7 supermans Mobility Strength/Skill: GOAT WOD: 12 min AMRAP 9 DL (155/105#) 12 push-ups 15 box jumps (24/20") Int - 135/95# Beg - 95/75 Hollywood Livestock will be starting a CrossFit Nola/504 delivery program for 100% grass fed beef and heritage pasture pork. Read how the program works and signup and order. If you have any questions email Garrison Landry at glandry@hollywoodlivestock.com
Garrison will be at Wod Wars on Saturday at 9am to talk more about the program. The next delivery date will be July 31st and the meat will be available to pick up in the freezers at both gyms. Thursday
Warm up: 3 rounds Row 100m 7 jump squats 7 roll ups Mobility Strength/Skill: Front Squat 5x3 @ 80% of 1RM WOD: Open with 800m run THEN 3 rounds 12 dips 8 strict pull-ups Close with 800m run Adv - rings Int - bar dips Beg - box dips Wednesday Warm Up: 2 rounds 15 American kb swings 4 turkish get ups/alternating Mobility: Strength: 5x 2 Snatch Grip Push Press + 1 Overhead Squat WOD: 8 min AMRAP 8 Push Press 135/85lb 10 Russian Kettlebell Swings 2/1.5 pood NEW!!!! CrossFit Endurance Class every Tuesday Evening, Uptown 6:30pm- Sign up on Mindbody
CrossFit Endurance is a sports training program dedicated to improving performance, fitness and endurance sports potential. Focusing on proper run technique, rowing, and other cardiovascular movements through interval, max effort and tempo training, we will work to improve your overall power, speed and endurance. In this program, you will have a class wod every Tuesday and homework one other day of the week. As the class size grows we will consider adding one more class during the week. This evening's class will be focused more on technique with a wod to follow Tuesday Warm up: 2 rounds 1 minute jump rope - any style 2 wall walks 10 lunging pass thrus Mobility Strength/Skill: 10 min EMOM Even - max L-sit on the parallets Odd - max handstand hold WOD: EMOM 20 mins Even - 10 heavy wallballs Odd - up to 5 unbroken muscle ups INT 7/Beg 5 Heavy Wallballs Int-CTB/Beg- regular pullups |
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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