Friday
Warm up:
2 rounds
Run 100m
7 wall squats
7 pushups
7 strict pullups
7 sit ups
7 supermans
Mobility
Strength/Skill:
GOAT
WOD:
3 RFT
20 pistols alternating (sub 20 jump squats)
15 burpees
10 strict pullups
CrossFit NOLA 504 |
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**No Open Gym AM or PM at Burthe St Today**
Friday Warm up: 2 rounds Run 100m 7 wall squats 7 pushups 7 strict pullups 7 sit ups 7 supermans Mobility Strength/Skill: GOAT WOD: 3 RFT 20 pistols alternating (sub 20 jump squats) 15 burpees 10 strict pullups
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**No Open Gym at Burthe St today PM or AM or PM on Friday, please plan accordingly**
Thursday Warm up: 3 rounds Row 100m 7 jump squats 7 roll ups Mobility Strength/Skill: Front Squat 5 x 3 @ 90% of 1RM WOD: For Time (20 min time cap) 100 double unders (2x singles) 40 sit-ups 30 lunges 135/85# 20 shoulder to Overhead 10 HSPU INT - 95/65# BEG - 65/45 or less Wednesday
Warm up: 2 rounds 15 KB swings 4 alternating Turkish get ups Mobility Strength/Skill: 5 x 2 snatch-grip push press + 1 OH squat Add 5-10lbs from last week WOD: In 12:00 minutes, 1200m run buy-in, then AMRAP: 2 muscle ups, 5 cleans (power or squat) 155/105# Sub 2 pullups and 2 pushups for muscle up INT - 135/85 BEG - 95/65 or less Hey Everyone! Tomorrow, Wedenesday the 24th, is the last day to order your grass-fed beef for delivery on July 31st to CrossFit NOLA and CrossFit NOLA 504. Just go to the link below, select where to buy, and go shop!
Garrison Landry HOLLYWOOD LIVESTOCK www.HollywoodLivestock.com 225-288-2387 Tuesday
Warm up: 2 rounds 1 minute any style jump rope 2 wall walks 10 lunging pass thrus Mobility Strength/Skill: 10 min EMOM EVEN - parallet L sit ODD - handstand hold WOD: 3 RFT 50 double unders (150 singles) 21 wallballs 20/14# 12 box jumps 24/20" Monday
Warm Up: 10-15 min including Mobility 2 rounds 200m Run 7 Thrusters w bar/pvc 7 muscle snatch Mobility: hips/shoulders Strength: 7 min EMOM 1 Power Snatch from hip @ 75% 1 from ground WOD: 25 min CAP Partner 1 rests while Partner 2 works 3 rounds EACH for time: (each round should be about 90-95% effort) 24 split jumps 20 Russian Kettlebell swings 1.5 pood/1 pood 16 Thrusters 45/35 Scale: 35/15 empty bar Sunday Schedule:
Strongman - 10-11am, Midcity/540 N Cortez Powerlifting - 11am-1230pm, MidCity/540 N Cortez Active Recovery 1230-130pm, MidCity/540 N Cortez Open Gym 10am-130pm MidCity/540 N Cortez Gymnastics 9:00am
Competitor Class 9:00am Class WOD 10:00 am NEW! Class WOD 11:00 am Open gym to follow for a short time at the coach's discretion until 12:30/1:00 at least Class WOD In teams of 2 150 sit ups split anyway 100 burpees (sets of 5 each) 800m run 100 kb swings 1.5/1 150' partner carry (scale to farmer's walk) New Class times from this weekend on:
Sat 9am at Uptown/8422 Burthe St and Sat 11am at 504/540 N. Cortez Friday Benny Dominach's band is playing tonight at Tipatina's from 10-11pm. It is free!!! Come on out and see what an awesome musician Benny is! 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: "Annie" 50-40-30-20-10 Double unders (3x singles) Sit-ups WODLIFE is stopping by CrossFit NOLA 504 today, Thursday, on their way to CA for the CrossFit Games. They will be working out, giving away prizes, and even tickets to the games! Stop by a 504 afternoon class to see them!
For this reason uptown open gym (1:00 pm - 2:30 pm) will be moved to midcity Thursday Warm up: 3 rounds Row 100m 7 jump squats 7 roll ups Mobility Strength/Skill: Front Squat 5 x 3 @ 85% of 1RM WOD: 3 rounds FT Run 400m 10 thrusters 115/75# Int - 95/55 Beg - 75/45 |
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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