|
Saturday Food for Thought: Ice Breaker Saturday Would you rather always be cold or always be hot? Warm Up: 400m Run + 10 Toe Touch Squats with Alternating Sky Reach 5/5 Scap Pull-ups/Kipping Swings Strength/Skill: Thruster from Ground 3-3-3-3 (build) WOD: 30-20-10 Thruster (95/65) 5-10-15 Ring Muscle Up *15 min Cap Cool Down: Breathing and Bracing 2-3 x 1:00 Hold in bottom of the squat with two kettlebells front racked. breathe in for 3 sec, hold for 3 sec, out for 6 sec, hold for 3 sec  Friday Food for Thought: Eye on the Prize Friday Would you rather fart or burp glitter? Warm Up: 6666 Burpee Complex + 10 Cat/Cows 10 Box Step Overs 5 Double Dumbbell Deadlifts Strength/Skill: Dumbbell Bench Press 8-10 x 4 Workout Primer: 2-3 4 BBJO 3 Dumbbell Step Over 2 Devils Press WOD: 12 Burpee Box Jump Overs 11 Double Dumbbell Step Overs 10 Devil's Press 11 Dumbbell Box Step Overs 12 Burpee Box Jump Overs (50/35, 24"/20") *6 min Cap Cool Down: Breath Holding  Thursday Food for Thought: This or That Thursday Would you prefer to always be slightly late or always be an hour early? Warm Up: 400m Run + 10 Banded Good Mornings 10 Leg Swings 5/5 Scap Pull-ups/Kipping Swings Strength/Skill: Power Clean Max 3-3-2-2-2-1-1-1 WOD: 400m Run 21 Deadlifts (185/125) 21 Toes to Bar 400m Run 15 Deadlifts 15 TTB 400m Run 9 Deadlifts 9 TTB *16 min Cap Cool Down: 4-7-8 Relaxation Breathing Focus on breathing in through nose 4 sec, hold for 7 sec, out through mouth 8 sec  Wednesday Food for Thought: Wellness Wednesday Would you rather have invisibility or flight? Warm Up: 3:00 Row + 10 Scap Pull-ups 2 Wall Walks with :10 Hold on Final Rep 10 Hip Switches Partner WOD: 2k Row 20 Wall Walks 25 Strict Pull-ups 1000m Row 16 Wall Walks 20 Strict Pull-ups 500m Row 12 Wall Walks 15 Strict Pull-ups *Split reps however Cool Down: Alternate Nostril Breathing 10-15 cycles of in through right nostril, out through left nostril then back (4:15)  Tuesday Food for Thought: Talk about It Tuesday Would you rather be an olympic gold medalist or an astronaut? Warm Up; 6 Rounds of Tabata Double Unders + 10 Reverse Lunge with Diagonal Stretch 10 Med Ball Squat Bow to Extension Strength/Skill: Front Rack Reverse Lunge EMOM 2-2-2-2-2-2-2-2 (same weigh across) WOD: Karen 150 Wall Balls for Time (20/14, 10/9) Cool Down: Box Breathing 4-4-4-4 4 in, 4 hold, 4 out, 4 hold  Monday Food for Thought: Motivation Monday Would you rather be able to run at 100 mph or fly at 10 mph? Warm Up: 6666 Burpee Complex + 10 Banded Good Mornings 10 Banded Side Steps + Ido Portal Scap Routine Strength/Skill: Power Snatch+ Overhead Squat + Squat Snatch (1+1+2) x 6 WOD: 10 min Snatch Ladder: 10 Reps Rest 1:00 10 Reps Rest 1:00 10 Reps Rest 1:00 AMRAP Reps M: 115/135/165/195 W: 75-85-95-105  Saturday Food for Thought: Ice Breaker Saturday What's your karaoke song? Warm Up: Run 400 m 10 Yoga Push-ups 2:00 Row 10 Low Box Jumps Partner WOD: 800m Run Then 10 Rounds: 10 Handstand Push-ups 20 Box Jumps (24"/20") 24/17 cal Row Then Run 800m *Run together and alternate rounds Cool Down: Breathing and Bracing 2-3 x 1:00 Hold in bottom of the squat with two kettlebells front racked, breathe in for 3 sec, hold for 3, out for 6, hold for 3  Friday Food for Thought: Eye on Prize Friday What is the last song you remember singing? Warm Up; 6 Rounds of Tabata Jump Rope + 10 Banded Good Mornings 10 Elbow Pass Throughs from the Back Rack 5 bBarbell Strict Press with :10 Hold Strength/Skill: Banded Clean Pull 2 Reps x 6 Sets (build) WOD: 18-15-12-9-6 Power Clean (95/65) Push Jerk Cool Down: Breath Holding For 2-3 sets, take a gentle breath in through the nose, hold the breath (don't go crazy, :45-1:00 is plenty). Upon emptying the breath, try not to gasp for air on the next inhilation.  Thursday Food for Thought: This or That Thursday How what languages can you speak (even just a little)? Warm Up: 400m Run + 5/5 Scap Pull-ups/Kipping Swings 10 Toe Touch Squats 25' Crab Walk Strength/Skill: Dumbbell Bench Press 12-15 Reps x 4 Sets WOD: 12 min AMRAP: 1 Ring Muscle Up 5 Med Ball Cleans 2 RMU 10 Med Ball Cleans 3 RMU 15 Med Ball Cleans, ... Cool Down: 4-7-8 Relaxation Breathing, Focus on breathing in through nose 4 sec, hold for 7 sec, out through mouth 8 sec  Wednesday Food for Thought: Wellness Wednesday Which of Snow White’s Seven Dwarfs describes you best (Bashful, Doc, Dopey, Grumpy, Happy, Sleepy or Sneezy)? Warm Up: 3:00 Row + 10 Banded Good Mornings 10 Banded Side Steps + Ido Portal Banded Scap Routine WOD: Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 Post WOD: 12 min Durante Core *Cap at 5 Rounds Cool Down: Alternate Nostril Breathing 10-15 cycles of in through right nostril out through left nostril then back (4:15)  |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Join CrossFit NOLA!Interested in joining the gym?
New to CrossFit? All of our new members start with their own private coach! More info here Check out the latest Podcast Episode:
 Sites We VisitPre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Archives
December 2022
Categories
All
|
||
RSS Feed