CrossFit NOLA - Main WOD & Announcements

190920

9/19/2019

Friday

Warm Up:
7 min AMRAP:
20 Target Burpees
+ 5 Pause Goblet Squats
5 Hip Switches
:15 Hollow
2 Rope Walks

Skill Development:
Strict Pull-up
6-8 x 4

WOD:
5 Rounds for Quality and Time
21 Back Squats (135/95)
1 LL Rope Climb, 2-3 Rope Climbs, 3 Rope Walks, 5 Strict Pull-ups on Rings
15 min Cap

Cool Down:
2 Sets:
20 Banded Ankle Dorsiflexion + Lax Ball to Forearm

190919

9/18/2019

Thursday

Warm Up:
7 min AMRAP:
3 min Easy Row
+ 10 Pass Throughs
50' Walking Groiner
5 Yoga Push-ups

Skill Development:
8 min EMOM:
Evens :30 FLR
Odds :20 Side Plank/side

WOD:
5 Rounds for Time:
500m Row
15 HR Push-ups

2 Sets:
5 Prone Press-ups
1:00 Pigeon/side

190918

9/17/2019

Wednesday

Warm Up:
7 min AMRAP:
2:00 Easy Row + 10 Banded Good Mornings
10 Pass Throughs
10 Straight Armed Banded Pull Downs

Skill Development:
Power Snatch + Hang Snatch (choice)
1+1 x 5-7 Build

WOD:
12-9-6
Power Snatch (135/85)
BMU

Cool Down:
3 Sets:
5 Side Lying Windmills/side
10 Shoulder Extension Pulls

190917

9/16/2019

Tuesday

Warm Up:
7 min AMRAP:
400m Jog + 5 min AMRAP:
10 Leg Swings
25' Heel Toe Walk
25' Walking Groiner
50' High Knees
50' Butt Kicks

Skill Development:
At 0:00 200m Jog
At 3:00 100m Jog
At 5:00 100m Jog
All increasing pace
Eest 3:00 before the workout

WOD:
Run 100m x 10 rest :90

Cool Down:
1 x 100m Run (slow )+ Foam Rolling to Arch of Foot and Calf

190916

9/15/2019

Monday

Warm Up:
7 min AMRAP:
:45 Jump Rope
5 Pause Goblet Squats
5 Yoga Push-ups
5 Assisted Cossack Squats

WOD:
5 Rounds for Time:
5 Clusters (135/95)
10 Hand Stand Push-ups
50 Double Unders
Rx + 165/115, 2" Deficit HSPU

Cool Down:
2 Sets:
:30-:45 Dead Hang
1:00 Couch Stretch

Granite Games and Saturday Schedule

9/14/2019

The Granite Games Throwdown will be held Saturday at the Mid City location. The first heat will begin at 9:00am. Please come out to support your CrossFit NOLA family!

The Uptown location will be closed and there will be a 9:00am class at the Downtown location (all other classes are cancelled).

We look forward to seeing everyone on Saturday!

190914

9/13/2019

Saturday

Warm Up:
7 min AMRAP:
3:00 Easy Row
10 Banded Good Mornings
:20 Elbow Plank
5 Quad Thoracic Rotation/side
5 Hip Switches/side

Skill Development:
Double Kettlebell Deadlift
12-15 x 3

WOD:
2 RFT:
P1 Row 250m, P2 Hold 2 KB (hand under chin)
Then switch x 3
Rest exactly 3:00 then repeat in opposite order

190913

9/12/2019

Friday

Warm Up:
7 min AMRAP:
:45 Jump Rope
10 Scap Pull-ups
10 Pass Throughs
5 Band Distracted Dumbbell 1/2 Kneeling Press

WOD:
5 RFT:
7 Strict Pull-ups
75 Double Unders
10 Alt. Dumbbell Hang Clean and Jerk
10 Alt. Dumbbell Hang Snatch (50/35)

Cool Down:
2 Sets:
5 Side Lying Windmills/side
1:00 of Banded Internal Rotation Stretch

190912

9/11/2019

Thursday

Warm Up:
7 min AMRAP:
400m Run
Then: 5 Pause Goblet Squats
5 Hip Switches
5 Prone Press-ups

Skill Development:
Power Clean + Squat Clean + Box Jump (1+1+2) x 5-7 (building)

WOD:
2 rounds for time:
400m Run
9 Front Squats (225/155)

Cool Down:
2 min Foam Roll Quads
20 Banded Ankle Oosscilation/side x 1-2

190911

9/10/2019

Wednesday

Warm Up:
7 min AMRAP:
2:00 Easy Row + 10 Single Leg Unweighted RDL/leg
10 Pass Throughs
10 Cat/Cows
5 Scap Pull-ups into 5 Kipping Swings

Skill Development:
10 min Alt EMOM:
Evens: 8-10 Pistols
Odds :30 HS Hold

WOD:
40 cal Row
40 TTB
400m Single Dumbbell Suitcase Carry (50/35)
RX+ Double Dumbbell Carry (50/35)

Cool Down:
1-2 min Roll Out Forearm
1-2 min Wrist Flexion and Extension