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  • Home
  • Classes
    • Out of Town Visitors
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  • About
    • About CrossFit NOLA
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    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • 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
    • Member Spotlight
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    • Olympic Weightlifting
  • Schedule / Class Sign In
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200501

4/30/2020

 
Friday
Video Demonstration


Warm Up:
6 min AMRAP:
25 Jumping Jacks
10 Yoga Pushups
30' Walking Groiner
30' High Hip Bear Crawl
5 Tuck Jumps

Strength/Skill:
2 Rounds:
:15-:20 Frog Stand
10 Pass Throughs
:15-:20 Head Stand
 2-5 Wall Facing or Pike HSPU

WOD:
12 min AMRAP:
8 Dumbbell Hang Clean and Jerk
6 Hurdle Jumps (30"/24")
4 Wall Climbs/Strict HSPU

Cool Down:
Lax Ball Rhomboid 1:00/side
Prayer Stretch 1:00
Couch Stretch 1:00/side

200430

4/29/2020

 
Thursday
Video Demonstation

Warm Up:
400m Jog
+ 10 Leg Swings
10 Lunge with Twist
20 Steps Heel-Toe Walk
20 Steps Walking RDL

Strength/Skill:
A. McGill Big 3
B. 1:00 Dead Bug Combos
C. 10 Glute Bridges with Eccentric Hamstring Slide

WOD:
4 mile Ruck or Unloaded Walk

Cool Down:
Self Guided

200429

4/28/2020

 
Wednesday
Video Demonstration

Warm Up:
6 min:
:45 Jump Rope
5 Ankle Biased Split Squats
6-8 Sit-ups (new standard)
10 Leg Swings

Strength/Skill:
A. 5 Narrowing Stance Squats
B. Step Downs from Box 5/leg
C. Deck Squats or Single Leg Deck Squats x 2

WOD:
Orphan Annie
50-40-30-20-10
Double Under
Sit-up
4-8-12-16-20
Pistols after Each Round

Cool Down:
2 Rounds:
Cobra Pose 1:00 
Foot Smash 1:00
1:00 Loaded Dorsiflexion Stretch

200428

4/27/2020

 
Tuesday
Video Demonstration

​
Warm Up:
6 min:
10 Toe Touch Squats
10 PVC or Broom Stick Good Mornings
10 Scorpions
10 Step Back Lunge with Diagonal Stretch

Strength/Skill:
8-10 minutes
Clean Practice 

WOD:
24-21-18-15-12-9-6-3
Med Ball/Single Dumbbell/Empty Barbell Cleans from Below the Knee
Push-up

Cool Down:
2 Rounds:
Pigeon Pose 1:00/side ,
10 Supine Pelvic Tilts
90/90 Pec 1:00/side

200427

4/26/2020

 
Monday
Video Demonstation


Warm Up:
400m Jog
A. Two foot hop to stride
B. Pendulum swing to stride
C. High pull to stride
+ 20 steps heel-toe walk
10 Leg swings
20 Punter's kicks
10 Hip switches

WOD:
1 mile Run x 3
Rest 5:00
*Cap near 10:00/run

Cool Down:
Calf/achilles smash 2:00/ side
Anterior tib smash 2:00/side

200425

4/24/2020

 
Saturday

Warm Up:
400m Jog
2 Rounds:
5 Sit-ups
5 Yoga Push-ups
5 Supine Leg Raises
5 Pike Push-ups
10 Scorpions
10 Leg Swings

Strength/Skill:
EMOM x 10:
Evens: (1-3-5) Complex L
Odds: (1-3-5) Complex R
*1-3-5 Complex is 1 Press, 3 Push Presses and 5 Push Jerks (9 reps)

WOD:
100 Dumbbell Hang Snatch or Kettlebell Hang Snatch
Start each minute with 4 Burpees over Dumbbell

​Cool Down:
2 rounds
Seated Rhomboid Stretch 1:00/arm 
Pancake Stretch 1:00
Soft Tissue in Trap if possible 1:00

#SYLB Leaderboard

4/24/2020

 
View on Games site

200424

4/23/2020

 
Friday
Video Demonstration


Warm Up:
6 min AMRAP:
25 Jumping Jacks
20 Step Walking RDL
10 Steps Walking Groiner
20 Steps Heel Toe Walk
10 Ankle Rolls

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

WOD:
Plyo Day:
I. Single leg line hops :20/:40
a. Front to Back
b. Side to Side
c. Clockwise
d. Counter Clockwise 1x/leg
II. Scissor Jumps :20/:40 x 3
III. Heel Punches/Toe Hops :20/:40 x 2
IV. Depth Landing 8-10 reps
V. Depth Hurdle Jump 10-12 reps

Cool Down:
2 Rounds:
1:00 Foot Smash
1:00 Anterior Tib Smash 
Standing Single Leg Hamstring Stretch
1:00 Bonesaw

200423

4/22/2020

 
Thursday
Video Demonstration

Warm Up:
400m Jog
10 Scorpions 10 Lunge with Twist
5 Wall Facing Squats
10 Hip Switches

WOD:
Loredo
6 Rounds for Time:
24 Squats
24 Push-ups
24 Walking Lunges
400m Run

Cool Down:
400m Walk
2 Rounds:
10 Pass Throughs
1:00-1:30 Passive Squat

200422

4/21/2020

 
Wednesday
Video Demonstration


Warm Up
6 min
:45 Jump Rope
5 Yoga Push-ups
10 Tuck Jumps
10 Pass Throughs

Strength/Skill:
Handstand Development:
2 Rounds:
A. :20-:30 Nose and Toes
B. 10 Behind the Neck Z-press
C. 20 Shoulder Taps
D. :20-:30 Push Off Drill 
+ 5 min HS Free Time

WOD:
15 min AMRAP:
50' Handstand Walk/Bear Crawl
50' Broad Jump
:50 L-Sit
50 Double Unders

Cool Down:
2 Rounds:
A. 1:00 Sphinx/Cobra Pose
B. 1:00 Foot Smash c
C. 1:00 Prayer Stretch
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