CrossFit NOLA - Main WOD & Announcements

201128

11/27/2020

Saturday

Food for Thought:
Ice Breaker Saturday
What was your favorite sport/activity growing up?

Warm Up:
Row 3:00
5 Scap Pull-ups + 5 Kipping Swings
10 Toe Touch Squats
10 Shoulder Extension Pulls (crab extension)

Strength/Skill:
Muscle Up Technique Work

WOD:
20.5
40 Ring Muscle Ups (sub 1:1 CTB)
80 Calorie Row
120 Wallballs (20/14)
Partition however
*20 min Cap

Cool Down:
2:00 Lax Ball Rhomboid (upper back)
2:00 Frog Pose

Thanksgiving Schedule

11/27/2020

All regular classes on Thanksgiving day are canceled. The new class schedule is posted on MindBody.

Thursday
Downtown WOD with Michael at 8:30am
Uptown WOD with Jake at 9:30am
Mid City WOD with Tanya at 9:30am
Mid City Open Gym with Tanya 10:30am
Please sign into all slots if you plan on attending.

Friday
Uptown early morning classes (5:15 and 6:30am) are canceled.
Downtown early morning class (5:15am) with Andrew is canceled. We will have a 6:30am class Downtown on Friday.
Allison will host morning classes (5:15 and 6:30am) at Mid City.

201127

11/26/2020

Friday

Food for Thought
Eye on the Prize Friday
Nutrition is about progress over perfection. Think about one measurable goal that you have going into this weekend. What do you need to do to make it happen?

Warm Up:
400m Run
20 Steps Walking Heel Toe Stretch
20 Steps Walking RDL
10 Leg Swings

Strength/Skill:
3 Sets:
5 Thoracic Rotations/side
5 Hip Switches/side
10 Posterior Pelvic Tilts

WOD:
5 K Run

Cool Down:
5-10 min Foam Rolling Anterior Tib, Lower Leg, Glutes

201126

11/25/2020

Thursday

Food for Thought:
This or That Thursday
Apple or banana?

Happy Thanksgiving!

WOD:
Coach's Choice

201125

11/24/2020

Wednesday

Food for Thought:
Wellness Wednesday
10 Foods that Boost the Immune System:
Citrus Fruits, Red Bell Peppers, Broccoli, Garlic, Ginger, Spinach, Yogurt, Almonds, Turmeric. Green Tea, Kiwi

Warm Up:
6 Tabata Jump Rope Intervals
10 Pass Throughs
10 Steps Walking Groiner with Twist
5 Pause Goblet Squats (small plate)

Strength/Skill:
10 min EMOM:
1-4: 2 Reps @BB1
5-8: 1 Rep @BB2
9-10: 1 Rep @BB3

WOD:
Squat Snatch Ladder
21 @95/65
15 @135/85
9 @165/105
*10 min cap

Cool Down:
2:00 Roll Arch of Foot
2:00 Pigeon/side

201124

11/23/2020

Tuesday

Food for Thought:
Talk about it Tuesday
What fruits and vegetables are in your fridge right now?

Warm Up:
Row 3:00
5/5 Wall Squats
10 Scorpions
10 Scap Pull-ups

Strength/Skill:
Back Squat
10-10-10 @65% (find a heavy single for the day)

WOD:
"Cindy16"
16 min AMRAP:
4 Strict Pull-ups
8 Plyo Push-ups (25's)
12 Medball Cleans

Cool Down:
2:00 Foam Roll Quads 1:00/side
90/90 Pec Stretch

201123

11/22/2020

Monday

Food for Thought:
Motivation Monday
Base your diet on garden vegetables (especially greens), meats, nuts and seeds, some fruit, little starch, and no sugar.

Warm Up:
400m Jog
10 Step Back Lunges with Diagonal Twist
10 Leg Swings
10 Strict Press
10 Posterior Pelvic Tilts

Strength/Skill:
Split Jerk
15 min to build to a heavy from an empty barbell

WOD:
21-15-9
Push Press (115/80)
Toes to Bar
*8 min Cap

Cool Down:
2:00 PNF Prayer
2:00 Banded Couch/side

201121

11/20/2020

Saturday

Warm Up:
2 Rounds:
15 cal Row
5 Kip Swings
5 Wallballs
:10 HS Hold
10 Light DB Snatch

WOD:
For Time:
75/60 cal Row
50 Wallballs (20/14)
40 Alt DB Snatch (50/35)
30 T2B
20 HSPU
10 Bar MUs or 15 Burpee Pull-ups

Cool Down:
Spend 5-10 min Foam Rolling

201120

11/19/2020

Friday

Warm Up:
3 Rounds:
100m Run
10 Leg Swings
6 Low Box Jumps
10 T-Spine Rotations

Strength/Skill:
12 mins to find Max Box Jump

WOD:
For Time:
21-15-9 Box Jump Overs (24/20)
400m Run

Cool Down:
1 min Banded Hip Distraction/side
10 Leg Swings/leg

201119

11/18/2020

Thursday

Warm Up:
800 m Run
Then 2 Rounds:
5 BB Good Mornings
5 Push Press
5 KBS

Strength/Skill:
Push Jerk
5 Sets x 3 (build)

WOD:
For Max Reps:
1 min Push Jerk (95/65)
1 min SDLHP (95/65)
2 mins Push Jerk
2 mins SDLHP
3 mins Push Jerk
3 mins SDLHP

Cool Down:
1 min Couch Stretch/side
2 mins Lacrosse Balls in Mid Back