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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

211001

9/30/2021

 
Friday

Warm Up:
3:00 Row
+ 2 Wall Walks with :10 Hold on Final Rep
10 Hip Switches
10 Cat/Cows

Strength/Skill:
GOAT 15 min

WOD:
1500m Row
30 Wall Walks
1500m Row
*21 min Cap

Cool Down:
2 x 10 T-spine MOB on Bench or Box
Picture

210930

9/29/2021

 
Thursday

Warm Up:
400m Run
+ 10 Reverse Lunge with Diagonal Stretch
10 Leg Swings
5-10 Scap Pull-ups/Kipping Swings

Strength/Skill:
Front Rack Reverse Lunge from Rack
2/leg x 7 (build quickly)

WOD:
5 Rounds for Time:
50' Dumbbell Front Rack Walking Lunge (50's/35's)
20 Toes to Bar
*17 min Cap

Cool Down:
2:00 Prayer PNF
Picture

210929

9/28/2021

 
Wednesday

Warm Up:
Tabata Jump Rope
+ 10 Good Mornings
10 Banded Side Steps
10 Barbell Strict Press with :10 Hold on Final Rep

Strength/Skill:
Deadlift 5-5 (3-3-3+)

WOD:
For Time:
90 Double Unders
9 Open Complexes* (135/85)
*1 Deadlift, 1 Power Clean, 1 Hang Power Clean, 1 Push Jerk

60 Double Unders
6 Complexes
30 Double Unders
3 Complexes

Cool Down:

2 x 10 Side Lying Windmills/side
Picture

210928

9/27/2021

 
Tuesday

Warm Up:
20 Burpees
+ 10 Toe Touch Squats
5-10 Kipping Swings
Scap Pull-ups
25' Crab Walk

Strength/Skill:
Back Squat
5-5(3-3-3+)

WOD:
Test 3
Tabata Squats into 4:00 AMRAP of Ring Muscle Ups

Cool Down:
2:00 Banded Couch Stretch/side
Picture

210927

9/26/2021

 
Monday

Warm Up:
3:00 Row
+ :10 Hang
10 Banded Good Mornings
10 Unweighted Sit-ups

Strength/Skill:
Pendelay Row 5-5-5-5-5

WOD:
13 min AMRAP:
:30 Dead Hang
15 Kettle Bell Swings (32k24k)
:30 Plank
15 Med Ball Sit-ups
*13 min Cap

Cool Down:
2:00 Front Rack PNF/side

Picture

210925

9/24/2021

 
Saturday

Warm Up:
Tabata Jump Rope
+ 10 Wall Squats
10 Hip Switches
10 Steps Walking Groiner

Strength/Skill:
Build to a High Box Jump
10 min

WOD:
20 min AMRAP:
5 Kettle Bell Thrusters (16k/12k)
10 Alternating Farmer's Carry Box Step Ups (24/20)
25 Double Unders

Cool Down:
2:00 Couch Stretch against Wall

Picture

210924

9/23/2021

 
Friday

Warm Up:
20 Burpees
+ 10 Med Ball Squat Bow to Extension
10 Banded Good Mornings
+ Ido Portal Scap Routine

Strength/Skill:
Snatch Pull + Power Snatch + Squat Snatch (1+1+2) x 5

WOD:
For Time:
27 Bar Facing Burpees
9 Squat Snatch (145/100)
21 Bar Facing Burpees
7 Squat Snatch
15 Bar Facing Burpees
5 Squat Snatch
*12 min Cap

Cool Down:
2 x 10 T-spine Mobility on Bench or Box
Picture

210923

9/22/2021

 
Thursday

400m Run
+ 10 Ankle Biased Split Squats
10 Hip Switches
10 Steps Heel to Toe Walking Stretch

Strength/Skill:
GOAT 17 min

WOD:
3 Rounds for Time:
400m Run
30 Med Ball Sit-ups (20/14)
30 Pistols
*18 min Cap

Cool Down:
2:00 Prayer PNF
Picture

210922

9/21/2021

 
Wednesday

Warm Up:
Tabata Jump Rope
+ 10 Pass Throughs
5 Barbell Strict Press with :10 Hold on Final Rep
10 Scorpions

Strength/Skill:
Strict Press
5-5(5-5-5+)

WOD:
10 min AMRAP:
10 Dumbbell Hang Power Cleans (50/35)
10 Push-ups on Dumbbells

Cool Down:
2 x 10 Side Lying Windmills/side
Picture

210921

9/20/2021

 
Tuesday

Warm Up:
400m Run
+ 10 Reverse Lunge with Diagonal Stretch
10 Yoga Push-ups
10 Thoracic Rotations

WOD:
Split Jerk
5-5-3-3-3-1-1-1-1

Post WOD:
Jerk Dip Squat over 100%
2-2-2

Cool Down:
2:00 Banded Couch Stretch/side
Picture
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