CrossFit NOLA - Main WOD & Announcements

230128

1/27/2023

Saturday

Warm Up:
400m Run
+ 10 Toe Touch Squats
10 Wall Assisted Thoracic Extensions
10 Scap Pull-ups
10 Kipping Swings

Warm UP:
Thruster Warm Up and Build 10-5-3

Partner WOD:
"Daniel"
50 Pull-ups (shared)
400m Run (together)
21 Thrusters (135/95, shared)
800m Run (together)
21 Thrusters (shared)
400m Run (together)
50 Pull-ups (shared)
22 min Cap

Cool Down:
2x:
:45/side 90/90 Pec Stretch
10 Scorpions

230127

1/26/2023

Friday

Locomotion Warm Up:
1. Inchworm
2. Ostrich Walk
3. Groiner with Sky Reach
4. High Hip Bear Crawl
5. Burpee Broad Jump
6. Duck Walk

Strength/Skill:
Box Jump 3-3-2-2-1-1-1

WOD:
22.1
15 min AMRAP:
3 Wall Walks
12 Alternating Dumbbell Snatch
15 Box Jump Overs with Step Down (24"/20")

Cool Down:
2x:
:30-:45 Dead Hang Supinated Grip
10 Segmented Spine Cat/Cows

230126

1/25/2023

Thursday

Warm Up:
20 Easy Burpees
+ 10 Ankle Biased Split Squats
20 Lateral Line Hops
:20-:30 Dead Hang

Strength/Skill:
Single Ring Ring Row 8-10 x 4

WOD:
3 Rounds:
100' Farmer's Carry (70/50)
20 Pistols
100' Farmer's Carry
20 Lateral Pogo Burpees
15 min Cap

Cool Down:
2x:
:45 Pigeon Pose/side
10 90/90 Hip Switches

230125

1/24/2023

Wednesday

Warm Up;
Tabata Jump Rope
+ 10 Leg Swings
10 Cat/Cows
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
Overhead Squat 5 x 5

WOD:
75 Toes to Bar for Time
25 Double Unders EMOM Starting at min 0
12 min Cap

Cool Down:
2x:
:45 Forward Leaning Wrist Extension + 10 Wrist Rocks

230124

1/23/2023

Tuesday

Warm Up:
10 Shuttle Runs
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Scorpions
10 Glute Bridges

Strength/Skill:
Kickstand RDL (barbell) 8-10/leg x 3

WOD:
5 Rounds for Time:
10 Deadlifts (275/185)
200m Run
20 Push-ups
20 min Cap

Cool Down:
2x:
:30/:30 Calf Stetch on Pole
10 Elevated Calf Raises with Alternating Single Leg Eccentric

230123

1/22/2023

Monday

Warm Up:
3:00 Row
+ 10 Lunging Pass Throughs
10 Hip Switches
10 Glute Bridges

Strength/Skill:
Pull Up Wide-Neutral-Supinated 3.3.3
Rest :10/2:00 x 5

WOD:
For Time:
500m Row
50 Steps Waiter's Lunge (30/20 slam ball)
400m Row
40 Steps Waiter's Lunge
300m Row
30 Steps Waiter's Lunge
16 min Cap

Cool Down:
2x:
Banded Overhead Stretch into Banded Diagonal Pec Stretch :30/:30
10 Side Lying Windmills

230121

1/20/2023

Saturday

Warm Up:
10 Shuttle Runs
+ 10 Inchworms with Press Up
10 Wall Assisted Thoracic Extensions
10 Elbow Pass Throughs

Strength/Skill:
Push Jerk Warm Up and Build to Last Weight

WOD:
18 Rounds for Time with a Partner:
1 Round = 4 Shuttle Runs 6-5-4 Push Jerks 4 Shuttle Runs
1-6 135/95
7-12 165/115
13-18 185/125
24 min Cap

WOD:
2x:
:45/side 90/90 Pec stretch
10 Scorpions

230120

1/19/2023

Friday

Warm Up:
20 Easy Burpees
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Banded Pass Throughs

Strength/Skill:
Snatch Grip Deadlift with Pause at High Hang + Hover Power Snatch + High Hang Power Snatch (1+1+2) x 5

WOD:
19.4
3 Rounds:
10 Snatch (95/65)
12 Bar Facing Burpees
Rest 3:00
3 Rounds:
10 Bar Muscle Ups
12 Bar Facing Burpees
12 min Cap

Cool Down:
2x:
:45 Forward Leaning Wrist Extension + 10 Wrist Rocks

230119

1/18/2023

Thursday

Warm Up:
3:00 Row
+ 10 Toe Touch Squats
10 90/90 Hip Switches
10 Thoracic Rotations

Strength/Skill:
Squat Clean Warm Up

WOD:
30 min Alt EMOM:
1. 3 Squat Cleans (185/125)
2. 15/12 cal Row

Cool Down:
2x:
Banded Overhead Stretch into Banded Diagonal Pec Stretch
:30/:30 10 Side Lying Windmills

230118

1/17/2023

Wednesday

Warm Up:
400m Run
+ 10 Crab Extensions
10 Steps Heel to Walking Stretch
10 Low Box Jumps

Strength/Skill:
16 min GOAT
Or Rope Climb 1 Rep EMOM x 10

WOD:
3 Rounds for Time:
400m Run
21 Ring Dips
12 Box Jumps (30"/24")
16 min Cap

Cool Down:
2x:
:30/:30 Calf Stretch on Pole
10 Elevated Calf Raises with Alternating Single Leg Eccentric