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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
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  • Online Shirt Store
  • Events

210701

6/30/2021

 
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 
Picture

210630

6/29/2021

 
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
Picture

210629

6/28/2021

 
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) 
Picture

210628

6/27/2021

 
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

Picture

210626

6/25/2021

 
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
Picture

210625

6/24/2021

 
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

Picture

210624

6/23/2021

 
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
Picture

210623

6/22/2021

 
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
Picture

210622

6/21/2021

 
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

Picture

210621

6/20/2021

 
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

Picture
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