Warm up:
3 Rounds
100m Row sprint
5 burpees
Mobility
Strength/Skill:
Muscle-ups
ADV: 1-3 EMOM
INT: 4 x 5 dips or MU drills
(no bands on dips)
WOD:
Games Open 12.1
AMRAP burpees in 7 minutes
Coach Jeff making Bar-facing burpees look easy!!!
CrossFit NOLA 504 |
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Wednesday
Warm up: 3 Rounds 100m Row sprint 5 burpees Mobility Strength/Skill: Muscle-ups ADV: 1-3 EMOM INT: 4 x 5 dips or MU drills (no bands on dips) WOD: Games Open 12.1 AMRAP burpees in 7 minutes Coach Jeff making Bar-facing burpees look easy!!!
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This Friday we are taking a crew to Barbells for Boobs: Pink Bra Tour at CrossFit Hammond at 7pm. All gym members are welcome to participate and CrossFit Hammond is expecting a huge turnover of over 200 people. Since Hammond is a little over an hour away, we will be carpooling to B4B. Julie will be leaving from midcity and we have 2 cars leaving from uptown around 5pm.
Please comment below if you would like to carpool and if you are willing to drive Tuesday
Run Club:630 PM - Meet at Jefferson Playground, bring a watch and sign up on Mind body! Warm up: 6 Rounds:100m strides 3 push-ups Mobility Strength/Skill: Deadlift using 90% of 1RM + 10lbs 5 @ 75% 3 @ 85% 1+ @ 95% WOD: 3 Rounds 5 Clean to Thrusters (135/95lb) 50 Double unders (sub singles) 5 Clean to Thrusters (135/95lb) Rest 30 seconds (Sub dumbbells for wrist/mobility issues) Monday
Warm up: 250m Row 8 Turkish get-ups Mobility Strength/Skill: Strict pull-ups 3 x 12, resting 90 seconds between sets INT - 3 x 10 partner assisted BEG - 3 x 8 partner assisted WOD: 21 - 18 - 15 - 12 - 9 - 6 - 3 Goblet squat (1.5/1 pood) V - Ups KB Swings (1.5/1) Many thanks to Dr. Ben and Brent for their awesome presentation Sunday morning on Injury Prevention. They will soon be coming in once a month, most likely on a Saturday, to share their a.r.t. skills. Be on the lookout for a sign up sheet as I'm sure they will be in high demand! Get ready to throwdown! On December 8th at CrossFit NOLA 504, we will be hosting WOD War I: CrossFit NOLA vs. CrossFit NOLA 504.
WOD War I is the first biannual, intragym competition between NOLA and 504. NOLA and 504 will compete head to head to determine a champion and members will be representing their gym to earn bragging rights! Each gym will send coed teams of 3 members (i.e. 2 girls-1 guy or 1girl-2 guys) to compete head to head against the opposing gym. Each team will earn points for their respective gym (NOLA or 504), so the more teams of 3 athletes your gym sends, the more points possible for winning WOD War I. WOD Wars is open to ALL members. There will be RX and scaled divisions, and each team will have personal access to a coach to strategize for the War. If you have any questions, comment below or ask your coach and be on the look out for signups. 9:30 am 8422 Burthe St - Presentation by Dr. Ben Dichiara about common injury identification, care, and prevention. This is free and open to everyone!
Following the presentation, we will have open gym, probably 10:30 am to 12:30 pm Don't forget, Dr. Ben Dichiara will be doing a presentation at 9:30 am Sunday morning at 8422 Burthe St regarding injury identification, care and prevention. Open gym will follow! Warm up: Run 800m or row 1000m 2 rounds of 15 pass throughs 10 overhead squats 5 burpees 2 wall climbs Mobility: hips and front rack WOD: in teams of 2 or 3 10 rounds of: 3 hang power clean 75% 6 box jumps 12 toes to bar/knee to elbow/ run 100 m 3 hang squat clean 75% Friday
Warm up: 5 min double under flights 8 pullups 8 pushups 8 jump squats Mobility Strength/Skill: GOAT WOD: 10 thrusters (135lbs/95) 50 double unders (sub 50 singles) 8 thrusters 40 DUs 6 thrusters 30 DUs 4 thrusters 20 DUs 2 thrusters 10 DUs 15 minute time cap 504's First Member Spotlight!
Thursday Warm up: 20 Russian KB swings 10 lunging pass-thrus 10 banded side-steps (each way) Mobility Strength/Skill: EMOM for 7 minutes @ 60% of 1RM 1 power clean 1 hang squat clean 1 squat clean WOD: 5 Rounds for Time 20 calorie row 5 power cleans (185lb/120 or about 75% of 1RM) (Each round is as fast as possible) This is done in teams of 2. Partner 1 does 1 round (20 cal row and 5 PC) while the other rests. If there is an odd man out, that person rests 1:1 30 minute time cap Wednesday
Warm up: 250m row 10 burpee push-ups 250m row AFAP Mobility Strength/Skill: ADV: EMOM for 10 min, 1-3 muscle-ups INT: 4 x 5 dips or muscle-up drills WOD: 15 Rounds (30 minutes total): 1 minute on/1 minute off 100m Run AMRAP Double Unders (or singles) in remainder of minute INT/BEG: Scale 10 rounds (20 minutes total) (May scale run distance to 75/50m) |
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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