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Thursday Food for Thought: This or That Thursday BBQ or crawfish boil? Warm Up: 3:00 Row + 10 Banded Good Mornings 10 Wall Squats 2 Wall Walks with :10 Hold on 2nd Rep Strength/Skill: Clean Grip Deadlift with Pause Below Knee + Hang Power Clean Below Knee (2+2) x 6 WOD: 50 Kettlebell Swings (32/24kgs) 10 Wall Walks 50 Wall Ball Shots 10 Wall Walks *9 min Cap Cool Down: 2 Sets : 10 90/90 Banded External Rotation 10 Banded Internal Rotation  Wednesday Food for Thought: Wellness Wednesday Check out the link on the CrossFit NOLA page for tips for staying healthy this holiday weekend. Warm Up: 400m Run + 10 Reverse Lunge with Twist 10 Pass Throughs 10 Toe Touch Squats with Alternating Sky Reach Strength/Skill: 12 min EMOM: 2 Front Rack Lunges from Rack (same weight, make it challenging) WOD: 5 Rounds for Time: 200m Run :30 Hang 3 Squat Snatch (155/105) *14 min Cap Cool Down: 10 Reps x 2-3 Sets of Wall Angels  Tuesday Food for Thought: Talk about It Tuesday If you could be any animal for a day and not get eaten, what would you be? Warm Up: 3:00 Row + 10 Inchwomrs 10 Steps of Walking Groiners 10 Hip Switches WOD: 4 Rounds: Row 1k Rest 4:00 *32 min Cap Cool Down: Kettlebell Palm Press 8-10/arm x 3 (slow and light)  Monday Food for Thought: Motivation Monday If you had an extra hour of free time everyday, how would you use it? Warm Up: Tabata Jump Rope + 10 Wall Facing Squats 10 Yoga Push-ups 10 Scap Pull-ups Strength/Skill: 1 RM Thruster from Ground or Rack 12 min WOD: 9 Rounds Continuous of Work at :30 On/:30 Off: Rounds 1-3: :30 Strict Press (115/75) :30 Rest :30 Strict Pull-ups :30 Rest Rounds 4-6: :30 Push Press (115/75) :30 Rest :30 Strict Pull-ups :30 Rest Rounds 7-9: :30 Push Jerk (115/75) :30 Rest :30 Strict Pull-ups :30 Rest Cool Down: Seratus Wall Slide 10 Reps x 2-3 Sets  Saturday Food for Thought: Ice Breaker Saturday Brainteaser: What makes this number unique: 8,549,176,320? Warm Up: 400m Jog + 10 Narrowing Stance Squats 10 Steps of Heel/Toe Walking Stretch 10 Banded Ankle Floss Passes/leg Strength/Skill: Box Jump 3-2-2-1-1-1 Partner WOD: 40 Pistols (split) 800m Run (together) 40 Pistols 800m Run 40 Pistols 800m Run 40 Pistols *30 min Cap Cool Down: 1-2 x 10 Y, T, W's with very light dumbbell or small change plate https://youtu.be/vDCkdEdF5rM  Friday Food for Thought: Eye on the Prize Friday Brainteaser: What is special about these words: job, polish, herb? Warm Up: Row 3:00 + 10 Leg Swings 2 Wall Climbs with :10 Hold 5/5 Scap Pull-ups/Kipping Swings Strength/Skill: 1/2 Kneeling Band Distracted Dumbbell Strict Press 8-10/arm x 4 WOD: 5 Rounds for Time : 1:00 Handstand Hold 21 TTB *18 min Cap Cool Down: 2-3 x 10 Banded Pull Aparts https://youtu.be/73Dm-j5wYIc  Thursday Food for Thought: This or That Thursday Your brain is similar to a muscle — you need to use it or you lose it. There are many things that you can do to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards or putting together a jigsaw puzzle. Warm Up: Tabata Jump Rope + 10 Toe Touch Squats 10 Box Jump Overs 10 Throacic Rotations WOD: 1 Round: 90 Double Unders 60 Wallballs 30 Box Jump Overs (30"/24") 2 Rounds: 45 Double Unders 30 Wallballs 15 Box Jump Overs 3 Rounds: 30 Double Unders 20 Wallballs 10 Box Jump Overs *35 min Cap Cool Down: 2 Sets x 10: 90/90 Banded External Rotation 10 Banded Internal Rotation https://youtu.be/J8eKUZp8MoA  Wednesday Food for Thought: Wellness Wednesday Sleep plays an important role in your brain health. There are some theories that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health. Warm Up: 3:00 Row + 10 Inch Worm/yYoga Push-up Combo 10 Good Mornings Strength/Skill: Clean Grip Deadlift with Pause above Knee + Hang Power Clean from above Knee (2+2) x 6 WOD: Retest 24 cal Row 21 Clean and Jerks (95/65) 18 cal Row 15 Clean and Jerks 12 cal Row 9 Clean and Jerks *10 min Cap Cool Down: 10 Reps x 2-3 Sets of Wall Angels https://youtu.be/ywYi4rBhRBQ  Tuesday Food for Thought: Talk about It Tuesday Research shows that regular physical activity benefits the brain. Multiple research studies show that people who are physically active are less likely to experience a decline in their mental function and have a lower risk of developing Alzheimer’s disease. Warm Up: 20 Burpees 10 Steps Walking Groiner with Sky Reach 10 Med Ball Squat Bow to Extension + Ido Oortal Scap Routine Strength/Skill: 17 min GOAT WOD: 50 Med Ball Sit-ups 25 Front Squats (145/100) 50 Med Ball Sit-ups 25 Overhead Squats (145/100) *10 min Cap Cool Down: Kettlebell Palm Press https://youtu.be/87p2YIXROBI 8-10/arm x 3, slow and light  Monday Food for Thought: Motivation Monday June Is Alzheimer's and Brain Awareness Month. This week we will share tips from the Mayo Clinic for Brain health. Today's Tip: Eat/or take your Omega 3 fatty acids. Warm Up: 400m Run + 10 Yoga Push-ups 10 Banded Good Mornings 5/5 Scap Pull-ups/Kipping Swings Strength/Skill: Barbell Good Mornings 8-10 x 3 WOD: 10 Rounds for Time: 2 Bar Muscle Ups 4 Handstand Push-ups 6 Alternating Dumbbell Snatch (70/50) *17 min Cap Cool Down: Seratus Wall Slide https://youtu.be/EugElNVC2BU 10 reps x 2-3 Sets  |
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