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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

220701

6/30/2022

 
Friday

Warm Up:
Tabata Double Unders
+ 10 Barbell Good Mornings
10 Barbell Front Squat
10 Barbell Strict Press

Strength/Skill:
Open Complex (1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk) x 5 build

WOD:
90 DUs
9 Open Complexes (135/85)
60 DUs
6 Open Complexes
30 DUs
3 Open Complexes
1 Open Complex = 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 
15 min Cap

Cool Down:
KB Saw on Calf 2:00/side

Picture

220630

6/29/2022

 
Thursday

Warm Up:
Locomotion Warm Up:
2x 50'
1. Lunge to Lizard (Walking Groiner)
2. RDL to Kick
3. High Hip Bear Crawl
4. Lunge with Twist
5. Lateral Lunge
6. Duck Walk
7. Scap Pull-ups x 10
8. Kipping Swings x 10

Strength/Skill:
Rear Foot Elevated Split Squat with 2 Kettlebells in Front Rack Position
8-10/leg x 3 
*Position Focus

WOD:
40 Steps Medicine Ball Walking Lunge
20 Toes to Bar
30 Steps Medicine Ball Walking Lunge
15 Toes to Bar
20 Steps Medicine Ball Walking Lunge
10 Toes to Bar
30 Steps Medicine Ball Walking Lunge
15Toes to Bar
40 Steps Medicine Ball Walking Lunge
20 Toes to Bar
*18 min Cap

Cool Down:
2-4 min Calf Stretch on Pole

Picture

220629

6/28/2022

 
Wednesday

Warm Up:
3:00 Row
+ 10 90/90 Hip Switches
10 Yoga Push-ups
10 Cat/Cows

Strength/Skill:
"GOAT" 16 minutes
Practice Skill for WOD

WOD:
Row 500m
20 Deficit Handstand Push-ups (45/25)
Row 500m
20 Strict Handstand Push-ups
Row 500m
20 Kipping Handstand Push-ups
16 min Cap

Cool Down:
4 min Anterior Tib Smash
Picture

220628

6/27/2022

 
Tuesday

Warm Up:
400m Run
+ 10 Toe Touch Squat with Sky Reach
10 Side Lying Windmill
10 90/90 Hip Switches

Strength/Skill:
Power Snatch + Hang Squat Snatch above Knee + Overhead Squat (1+2+2) x 5 (technique focus, moderate build)

WOD:
12 min AMRAP:
:10 Hanging L-sit
3 Overhead Squats (115/75)
3 Strict Pull-ups
:10 Hanging L-sit
6 OHS
6 Strict Pull-ups
:10 Hanging L-sit
9, 9, 12, 12, 15, 15...
*12 min Cap

​Cool Down:
Banded Dorsiflexion Mobilization 
Picture

220627

6/26/2022

 
Monday

Warm Up:
20 Easy Burpees
+ 10 Wall Squats
10 Banded Good Mornings
10 Yoga Push-ups

Strength/Skill:
Max Semi-Final Complex:
3 Cleans
2 Front Squats
1 Jerk

WOD:
7 Rounds:
Max Burpees to 6"
1:00 on/1:00 off

Cool Down:
Lacrosse Ball in Arch of Foot 2:00 + Great Toe Stretch
Picture

220625

6/24/2022

 
Saturday

Warm Up:
P1 3:00 Row
P2 4:00:
10 Toe Touch Squats
10 Thoracic Rotations
10 Yoga Push-ups

Strength/Skill:
Barbell Warm Up + Complex Squat Clean + Thruster (3+2) x 3
One set above WOD weight

Partner WOD:
Share work however
2k Row
21 Squat Cleans (135/95)
15 Thrusters
Row 1k
15 Squat Cleans
12 Thrusters
500m Row
9 Squat Cleans
9 Thrusters
30 min Cap

Cool Down:
Banded Dorsiflexion Mobilization 
Picture

220624

6/23/2022

 
Friday

Warm Up:
400m Run
+ 10 Banded Good Mornings
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
Bent Over Snatch Grip Barbell Row
8-10 Reps x 4 Sets

WOD:
"Helen"
3 Rounds for Time:
400m Run
21 Kettle Bell Swings (24kg/16kg)
12 Pull-ups
16 min Cap

Cool Down:
Kettlebell Saw on Calf 2:00/side 

Picture

220623

6/22/2022

 
Thursday

Warm Up:
Tabata Jump Rope x 6
+ 10 Ankle Biased Split Squats
10 Scorpions
10 Pass Throughs

Strength/Skill
Rear Foot Elevated Split Squat 6-8/leg (unloaded) x 1
Then 6-8/leg x 3 (build) 

WOD:
(50)-40-30-20-10
Push-ups
Alternating Pistols
20 min Cap

Cool Down:
4 min Anterior Tib Smash
Picture

220622

6/21/2022

 
Wednesday

Warm Up:
20 Easy Burpees
+ 10 Side Lying Windmills
10 Cossack Squats
10 Ab Mat Sit-ups

Strength/Skill:
Snatch Grip Push Jerk + Heaving Snatch Balance + OHS (1+1+3) x 6 (from rack, build)

WOD:
3 Rounds for Time:
30 Alternating Dumbbell Hang Squat Snatch (35/25)
30 Dumbbell Sit-ups
12 min Cap

Cool Down:
2-4 min calf stretch on pole
Picture

220621

6/20/2022

 
Tuesday

Warm Up:
400m Run
+ 10 Banded Good Mornings
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
Deficit Deadlift 31X1 (3 sec eccentric, 1 sec on the ground, desired speed for the lift, 1 sec pause at the top)
3-4 Reps x 5 Sets (moderate build)

WOD:
12-9-6
Deadlift (275/185)
Bar Muscle Up
10 min Cap
​
Cool Down:
5 Reps/leg x 3 Elevated Calf Raise/leg with Slow Eccentric
Picture
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