Warm up:
3 rounds
100m row sprint
10 wall squats
Then: 2 lengths lunging pass thrus
Mobility:
Strength: Overhead Squat
3x5
Go only as heavy as perfect technique allows
WOD: Snatch Balance
3-2-1-1-1-1-1
CrossFit NOLA 504 |
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Thursday
Warm up: 3 rounds 100m row sprint 10 wall squats Then: 2 lengths lunging pass thrus Mobility: Strength: Overhead Squat 3x5 Go only as heavy as perfect technique allows WOD: Snatch Balance 3-2-1-1-1-1-1
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Wednesday
Warm Up: 200m run 10 thrusters 10 overhead squats 10 strict ttb Mobility Strength: Inversions, 10 min ADV: on the min for 10 mins, 1-3 reps on plates or parallettes BEG/INT: every other min for 10 mins, 1-5 reps on bands If last week was successful, add 1 more rep. WOD: 3 rounds of Pullup Complex 2 Strict 4 Chest to Bar 6 Kipping 30 second rest ( do not let go of bar during complex) BEGINNER/INTERMEDIATE complex 3 rounds 2 CTB 4 Strict 6 Ring Rows 30 sec rest After last 30 sec rest, go immediately into the Sprint portion. THEN: 6x 100m Sprints AFAP: 30 sec rest between sets Keep rounds within 3-5 secs. If there is more than 5 sec difference between runs, your set is over. Tuesday
Run Club 630PM- meet at Jefferson playground and sign up on mindbody! Warm Up: a) Row 1000 b) mobility Burgener w/bar Strength: on the min for 8 min 2 hang squat cleans at 70% of 1 RM WOD: 5 rounds 5 Shoulder to Overhead (clean from ground) 135lb/95lb 10 toes to bar 20 double unders Warm Up
5 min Double Under Flights 10 Burpee Broad Jumps 10 Strict KTE Mobility: Strength: Negative Pullups 3 sets of 5 Beg: on a 1-5 sec count ADV: on a 5-10 sec count 90 sec rest between sets If last week was succesful, add 1 more rep. NO BANDS If unable to perform a negative, do a flexed arm hang or ring row negative. WOD: 12 min AMRAP 10 Box Jumps 24/20 in 10 Wall Balls 20/14 200m Run Joe P would like to invite everyone to the Company Burger One Year Anniversary Party!
All Day Friday -- Food and Drink specials! Have you signed up for the WWWLC yet? You should, it might change your life! Check out a testimonial. Colleen, Lynn, Heidi, Jose, Alex, Lori, Damon, Brian, Peter, Matt, Marcelle and Jeff are signed up! Warm Up Run 200m 1 rope climb 15 hollow rocks 10 HSPU or perfect pushups 15 KB swings 10 jump squats Mobility: Choice: Choose WOD 1 or WOD 2 WOD 1 : 20 minute Goat - Choose 2 skills to work on 1-3 reps on the minute every minute for 10 minutes, or 1 Goat Every other Minute OR WOD 2: Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps (85#-w) 10 KB Swings, 1.5 pood (1 pood-w) 10 Box jumps, 24 inch box (20 inch box – w) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Thursday
Warm Up: 3x100m Row Sprints 7 pullups 7 dips 7 situp 7 supermans Mobility: Strength: Overhead Squat 3x5 : Sets should be so that your form is perfect. If last week was succesful you may add weight, but if at anytime your technique is not spot on, the weight will come off. WOD: 3 rounds 5 muscle ups (sub 5 CTB pullups, 5 dips) 20 burpees 7 Deadlifts @75 percent of 1 RM World Wide Whole Life Challenge starts today! Sign up! Visit the Nutrition Blog for more info, and inspiration!
Wednesday Warm up: Run 200 10 burpee broad jumps 10 overhead squat 10 thruster Moility: Skill: HSPU or Pushups w/bands and a partner ADV: Parallettes Every OTHER Minute for 10 minutes do 2 to 5 reps. If last week was successful, add 1 more rep. Work on full depth WOD: 15-12-9 Hang Power Snatch 135/95 KTE Tuesday
Run Club: 630 pm, meet at Jefferson Playground. Sign up on Mindbody and bring a watch Warm Up: Row 1000m Mobility: Strength: Squat Cleans On the minute for 8 minutes: 1 Squat clean + 1 Front Squat @ 85% 1RM WOD: 3 rounds 5 Power Cleans 185/135lb 7 Burpee Broad Jumps We will be getting new CrossFit NOLA WOD books by the end of this week! Each book contains space for 300 workout entries, a place to record nutrition, max efforts, benchmarks and hero wods. Cost of the book is $25.00. Purchase online or at the gym.
Thanks to Karla Valdivia for the help in creating these! Monday
Warm Up: 7 burpees 7 pullups 7 dips 7 sit ups 7 supermans Mobility: Skill: Partner or Weighted Pullups (Maximum control) 1x5 Pronated Wide Grip Beg 1-2 sec count up and down, ADV 3-5 sec count up and down 1x5 Pronated Medium Grip, same count 1x5 Pronated Narrow Grip, same count 1x5 Suppinated Grip, same count 90 sec rest beween sets WOD: On the minute for 17 minutes or until failure to complete set: Beginner reps notated with / mark 4/2 pushups (ADV clapping) 8/6 Russian Kb 2 pood/1.5 pood 12/8 air squats |
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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