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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

200401

3/31/2020

 
Wednesday
VIDEO DEMONSTRATION

​
Warm Up:
6 min EMOM:
DU Warm Up 15-20 Double Unders or :25 Work + (10 Leg Swings + 10 Cat/Cows + 5 Yoga Push-up) x 2

WOD:
75 HSPU for Time
10 Double Unders and 5 V-ups or TTB ​every minute including minute zero 
Try to use a vertical press here, if you have to you can do 25 Wall Climbs with the same rules or 125 HR Push-ups

Cool Down:

2 Rounds:
a. Lizard Pose 1:00/side
b. 10 Scap Circles (hold towel in front)
c. 5 Prone Press-ups with a Pause

200331

3/30/2020

 
Tuesday

Warm Up:
600m Run
+A. Two foot hops to stride
B. Pendulum swing to stride
C. High pull to stride
+ 20 steps heel toe walk
10 hip switches
20 steps walking RDL
10 leg swings

WOD:
Tosh
3 Rounds for Time:
200-400-600
Rest 1:1

Cool Down:
200m jog
+ a. 2:00 lax ball in foot
b. 2:00 foam roll calf/side
c. 2:00 lax ball in hamstring

200330

3/29/2020

 
Monday

Warm Up:
400m run
2 x:
10 Straddle Stance Inchworms
10 Scorpions
5 Prone Press-ups
10 Pass Throughs

Burpee Flow Work:
4 Reps x 2 Sets (work on fluidity)
Rest as needed 
WOD:
"Pukie Brewster"
150 Burpees for Time

Cool Down:
2 Sets:
A. Foam Roll Upper Back (10 passes)
B. Prone 90 degree Pec Sretch 1:00/side
C. 10 Cat/Cows
D. Couch Stretch 1:00/side

200328

3/27/2020

 
Saturday

Warm Up:
2 Rounds:
1:00 Jump Rope
10 Step Back Lunges with Twist
10 Leg Swings
5 Scap Pull-ups/5 Kipping Swings
10 Cat/Cows

WOD:
For Time:
21-18-15-12-9-6-3
Walking lunges/leg
TTB or V-up

Cool Down:
2x:
A. 1:00 Couch Stretch/side
B. 10 Prone Press-ups
C. 1:00 Lizard Pose/side
D. 1:00 Pigeon Pose 
+ 3-5 min Foam Roll Upper Quads 

200327

3/26/2020

 
Friday
VIDEO DEMONSTRATION 

Warm Up:
400m Run
+ A. two foot hops to stride
B. pendulum swing to stride
C. high pulls to stride
+ 20 steps heel-toe walk
10 hip switches
20 steps walking ankle cradle
10 leg swings
+ mobility of choice

 Trunk Sequence #1 :30/:30
A. side plank R
B. side plank L
C. straight bridge x 3

WOD:
Griff
2 Rounds for Time:
800m Run
400m Run Backwards

Cool Down:
200 Jog
A. 1:00 supine hamstring stretch/side x 2
B. 2:00 lax ball in foot/side
C. 2:00 anterior tib smash

200326

3/25/2020

 
Thursday
VIDEO DEMONSTRATION


Warm Up:
2 Rounds:
:45 Jump Rope
:15 FLR
10 Touch Touch Squats
5 T-Spine Rotations/side
10 Leg Swings
10 Sit-ups

WOD:
7 Rounds for Time:
9 Jump Squats
15 Double Unders (can sun single unders or curb hops)
21 Sit-ups
15 Double Unders
9 Jump Squats
:30 FLR between Rounds

Cool Down:
2 Rounds:
A. 1:00 Calf Stretch/side
B. 1:00/side Lax Ball in Foot
1 Round Barefoot Walking Soft Surface 50' x 2/each on toes, on heels, outside of foot, inside of foot

200325

3/24/2020

 
Wednesday
​
Warm Up:
600m Jog
+ 2 Rounds:
10 Straddle Stance Inchworms with a Press-up
10 Scorpions
10 Leg Swings/leg

+ Mobility of Choice

A. 200m Run + 7 Burpees, easy pace
Rest 2:00
B. 100m Run + 5 Burpees, fast pace
Rest as needed before WOD

WOD:
"Surfer on Acid"
3 Rounds for Time:
400m Run
21 Burpees

Cool Down:
200m Jog
+ 2 Rounds:
A. 1:00 Supine Hamstring Stretch
B. 10 Cat/Cows
C. 1:00 Prayer
D. :30 Wrist in/out

200324

3/23/2020

 
Tuesday
VIDEO DEMONSTRATION

Warm Up:
400m Jog
2 Rounds:
10 Ankle Rolls/side
20 Steps Heel-Toe Walk
10 Leg Swings/side
20 Steps Walking RDL
10 Steps Walking Groiner

WOD:
Plyometrics
A. Wall Touches :20/:40 2x/side
B. Single Leg Box Jump 5/leg x 4 Rest as needed
C. Tuck Jumps :20/:40 x 4
D. Lunge Switch Jumps :20/:40 x 4
E. Depth Jumps 5x5 Rest as needed
F. Heel Punches 10 x 3 Rest 1:00

Cool Down:
200m Jog
a. 1:00 Supine Hamstring Stretch
b. 1:00 Calf on Pole (if you can loaded dorsiflexion here)
c. :90 Cobra Pose x 2
+ 3-5 min Foam Roll Calf

200323

3/22/2020

 
Monday
VIDEO DEMONSTRATION


Warm Up:
2 Rounds:
1:00 Jump Rope
5 Toe Touch Squats
5 Yoga Push-ups with Shrug
5 Step Back Lunges with Twist/leg
5 Scap Pull-ups/5 Kipping Swings
5 Hip Switches
WOD:
Cindy or Mary
20:00 AMRAP
Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
Mary 
5 HSPU
10 Alternating Pistols
15 Pull-ups
*If you don't have a pull-up bar, you can do a 50' shuttle, 5 kettle bell swings, or 10 sit-ups as a sub. If you want to do Mary but don't have a wall, you can do pike or hand release push-ups.

Cool Down:
2 Rounds
a. 1:00 Couch Stretch
b. 10 Bird Dog
c. 10 Wall Assisted Thoracic Extension
d. 5 Side Lying Windmills
e. 1:00 Calf Stretch of Choice

200321

3/20/2020

 
Saturday
VIDEO DEMONSTRATION

Warm Up:
2x:
200m Jog
5 Yoga Push-ups
5 Inchworms
5 Broad Jumps
10 Steps Walking Groiner 

WOD:
5 Rounds for Time:
50' HS Walk (scale HS Walk with 12 HSPU or 50' Bear Crawl)
100' Broad Jump, 3 Burpees after every 5 Broad Jumps

Cool Down:
2x:
A. 10 Pass Throughs
B. 10 Scorpions
C. 10 Wall Assisted Thoracic Rotations
D. :90 Child's Pose

HAPPY BIRTHDAY, MOLLIE!
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