CrossFit NOLA - Main WOD & Announcements

200525

5/24/2020

Monday
Video

Warm Up:
400m Jog
2 Rounds:
10 Pass Throughs
10 Quad Scap Push-ups
8 Kipping Swings
8 Toe Touch Squats
+ 1:00 Couch/side and Pigeon/side

WOD:
"Murph"
For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Cool Down:
2 Rounds:
1:00 90/90 Pec Stretch
1:00 Calf on pole
1:00 Cross Body Child's Pose/side
+ 5-10 min Soft Tissue Foam Rolling

200523

5/23/2020

Saturday

At Home Workout
Warm Up:
2 Rounds:
1:00 Jump Rope Speed Step
6-8 Sit-ups
5 Yoga Pushups
10 Pass Throughs
10 Steps Heel-Toe Walk

Strength/Skill:
Handstand Practice
2 Rounds:
A. :10-:20 Plank Lean
B. 10 Tall Kneeling Behind the Neck Press c
C. 5 Pike Push-up Press
D. 10-20 Shoulder Taps
+ 5 min Handstand Walk Practice

WOD:
3 Rounds for Time:
100 Double Unders
21 Ab Mat Sit-ups
12 HSPU

Cool Down:
200-400m Walk
2 Rounds:
1:00 Cobra
1:00 Arch of Foot Smash
10 Quad T-spine Rotations

200522

5/21/2020

Friday

At Home Workout
Video Demonstration
Warm Up:
12-16 Three-limbed Burpees
2 Rounds:
10 Pass Throughs
5 Straddle Stance Inchworms with Press-ups
10 Cat/Cows

Strength/Skill:
A1. 6-10 Single Leg Glute Bridge
Rest 1:00 between Legs
A2. 10-15 Good Mornings (dumbbell at chest or PVC, broomstick on back)
Rest 1:00
A3. 10-12 Bird Dog Combos
x 3

WOD:
7 min Burpees for Reps to 6" Target

Cool Down:
2:00 Foot Smash
2 Rounds:
1:00 Pigeon
1:00 90/90 Pec/side
1:00 Standing Hamstring

Open Gym Workout
WOD:
6 Rounds:
10 TTB/ 12 knee Raises/15 Sit-ups
10 DB Snatch (70/50)
16 Reverse Lunges with DB(8/leg)
*18 min Cap

200521

5/20/2020

Thursday

At Home Workout
Video Demonstration
Warm Up:
400m Jog
2 Rounds:
10 Narrowing Stance Squats
5 Yoga Push-ups
10 Reps Assisted Wrist Flexion and Extension
10 Ankle Rolls

Strength/Skill:
2 Rounds:
A. 5 Box step Downs
B. 3 Step Back Lunges with Toe Lift Off
C. 3 Negative Pistols/side
D. 4-5 Two Legged Deck squats

WOD:
200' Bear Crawl or 25' HS Walk
40 Pistols
800m Run

Cool Down:
2 Rounds:
1:00 Loaded Dorsiflexion
1:00 Anterior Tib Smash
10 Cat/Cows

Open Gym Workout
WOD:
20 Hang Clean and Jerks (115/75)
30/25 cal Row
15 Hang Clean and Jerks
30/25 cal Row
10 Hang Clean and Jerks
30/25 cal Row

200520

5/19/2020

Wednesday

At Home Workout
Video Demonstration
Warm Up:
400m Jog
2 Rounds:
20 Steps Heel-Toe Walk
10 Leg Swings
20 Punter's Kicks
10 Hip Switches
10 Tuck Jumps

Strength/Skill:
Durante Core #1
5 Rounds:
10 Hollow Rocks
10 V-ups
10 Tuck Ups
:10 Hollow Hold
Rest 1:00

WOD:
10 min AMRAP:
10 Box Jumps (30/24)
10 Squat Cleans (50/35 DB) *odd object

Cool Down:
2 Rounds:
10 prone Press-ups
1:00 Figure Four Stretch
2:00 Foam Roll Calf

Open Gym Workout
WOD:
2 Rounds:
50 Wall Balls
30 Single DB Step Ups (50/35)
800m Run

200519

5/18/2020

Tuesday

At Home Workout
Video Demonstration
Warm Up:
1:00 Jump Rope
2 Rounds:
5 Good Mornings
5 Side Lying Windmills
5 Inchworms
5 T-spine Rotation

Strength/Skill:
A1. 6 TGU L
Rest 1:00
A2. 6 TGU R
Rest 1:00
A3. 12 Bent Over Dumbbell Rows/arm
Rest 1:00
x 2

WOD:
5 min AMRAP:
Single Arm Hang Snatch, switch however (50/35, 24/16)

Cool Down:
2 Rounds:
1:00 Seated Rhomboid
1:00 Prayer
:30 Wrist Flexion and Extension

Open Gym Workout
WOD:
12 min AMRAP:
12 Pull-ups
10 Front Squats (135/95)
8 Lateral Burpees

Limited Capacity Opening Monday May 18th!

5/18/2020

CrossFit NOLA is entering Phase 1! Thank you to everyone who maintained their support and stuck with the program! We had some awesome results and we are so proud of you guys!
We are happy to announce that we will be open for business on Monday, May 18th at 5:15 in the morning. If you have not heard, the governor and mayor have included gyms to reopen at limited capacity and services starting Saturday May 16th. We will be collecting equipment and preparing this Saturday, so we will be open on Monday morning. If you have equipment please bring it back to the facility where you borrowed it from at one of these times. If you cannot make one of these times, just send us an email to crossfitnola@gmail.com to arrange an alternate time.

Our equipment collection times are:
Thursday
8422 Burthe St - 4-5 pm Mollie
1309 Magazine St - 4-5 pm Phil
3610 Toulouse St - 4-5 pm Jeff
Friday
8422 Burthe St - 10-11 am and 4-5 pm Mollie and Janelle
1309 Magazine St - 8:30-9:30 am Phil
3610 Toulouse St - 1-2 pm Jeff
Saturday
8422 Burthe St - 11 - 12 Mollie
1309 Magazine St - 1:30 - 2 Phil
3610 Toulouse St - 9:15-10:15 Brandon

Our limited capacity includes 25% occupancy and no group classes. Our occupancy loads are high for all 3 locations so 25% will not be an issue for us. We are setting our initial loads for what we feel the gym can handle, and are listed below. The thing that will change is the no group class mandate. To comply with this, we will be open for open gym, for 60 min appointments throughout the day. You will sign up as normal online, through mindbody. During your appointment, you will have the opportunity to do the workout of the day, with a coach present, in your own dedicated space. Following your 60 minute workout time, there will be a 15 min cleaning/wipedown time before the next group comes in. To minimize overlap, you will not be able to enter the building before your appointment starts, and you must be ready to go by the time your cleaning time ends. A coach will be present to ask questions, check form, and generally help with anything you need but will not be running an organized class.

If you do not feel comfortable coming to class yet, Brandon will continue to program at home workouts for the next 2 weeks which we will post along with the daily WOD.

Here is a list of our guidelines for next week. We can’t wait to see you in the gym!

Safe loads to start - Midcity: 18 athletes, Uptown: 8 athletes, Downtown: 10 athletes
75 min appointments - please only book one per day to start
60 min running clock for ‘workouts’
15 min extra is for cleanup
Staff will be required to wear masks
You will be temperature scanned upon arrival, and if it is 100.4 or higher you will not be able to workout at that time
No additional entry during open gym times, you can only arrive at your start time -(You MUST sign into a class ahead of time, and if a class is full, you must sign into a different time slot)
During cleaning time you will spot mop as needed and wipe down everything that you touch
Floors will be cleaned every night
You cannot enter before appointment: You will have to wait outside or in your car
Wash hands upon arriving and after workout
Showers are not available
You will not be required to wear masks during workouts

200518

5/17/2020

Monday

At Home Workout
Video Demonstration
Warm Up:
400m Jog
2 Rounds:
10 Pass Throughs
10 Quad Scap Push-ups
5 Scorpions
8 Toe Touch Squats with Alternating Sky Reach

WOD:
3 Rounds for Time:
800m Run
5 Rounds of Strict Cindy:
5 Pull-ups/5 Towel Pull-ups/Towel Rows ( if there is no pull-up access, do 5 renegade rows/side)
10 Push-ups
15 Squats

Cool Down:
2 Rounds:
1:00 90/90 Pec Stretch
1:00 Couch
1:00 Cross Body Child's Pose/side

Open Gym Workout
WOD:
18 min AMRAP:
20/17 cal Row
10 Power Snatch (95/65)
50 DU

200516

5/15/2020

Saturday

Warm Up:
400m Jog
2 Rounds:
10 Cat/Cows
5-7 Air Squats
3-5 Dumbbell Hang Snatch/arm
10 Steps Walking Groiner

WOD:
5 Rounds:
400m Run
50 Air Squats
8 Dumbbell Hang snatches/arm

Cool Down:
200-400m Walk
2 Rounds
10 Hip Switches
1:00 Seated Rhomboid Stretch
10 Supine Posterior Pelvic Tilts

200515

5/14/2020

Friday
Video Demonstration

Warm Up;
1:00 Jump Rope
2 Rounds:
5 Toe Touch Squats with Alternating Sky Reach
10 Pass Throughs
10 Thoracic Rotations (5/side)
10 Side Lying Windmills (5/side)

Strength/Skill:
5 Sets:
1 TGU/arm + 3-5 OHS
Rest 1:00 between arms

WOD:
150 Double Unders
30 Dumbbell Clusters
150 Double Unders

Cool Down:
2:00 Root Smash
2 Rounds:
1:00 Figure Four Stretch
1:00 Couch
1:00 Prayer