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Monday Food for Thought: Motivation Monday What’s your favorite thing about CrossFit NOLA? Warm Up: 400m Run + 10 Banded Good Mornings 10 Banded Side Steps + McGill Big 3 Strength/Skill: Deficit Deadlift 2-2-2-2-2 at 31X1 Tempo WOD: 3 Rounds for Time: 400m Run 12 Deadlifts (185/125) 21 Box Jumps (24/20) *15 min Cap Cool Down: 2 Rounds: 10 Cat/Cows 10 Locked Lumbar Thoracic Rotations  Saturday Food for Thought: Ice Breaker Saturday What is your biggest strength in CrossFit? Warm Up: 400m Run + 10 Banded Good Mornings + Ido Portal Scap Routine strength/Skill: 14 min Muscle Up Technique Progressions WOD: 3 Rounds for Time: 600m Run 30 KBS (24/20) 15 Bar Muscle Ups *24 min Cap Cool Down: 2 x 10 Side Lying Windmills 10 Posterior Pelvic Tilts  Friday Food for Thought: Eye on the Prize Friday Eye prize Friday "The trouble with not having a goal is that you can spend your life running up and down the field and never score." –Bill Copeland Warm Up: 20 Burpees + 10 Wall Squats 10 Leg Swings 5-10 Scap Pull-ups into Kipping Swings Strength/Skill: Back Squat 8-10 @60% 31X1 WOD: 15 min AMRAP: 25 Toes to Bar 50 Burpees 75 Wall Balls Cool Down: 2:00 Lax Ball in Upper Back  Thursday Food for Thought: This or That Thursday Do you prefer to compete, judge, or cheer in competitions? Warm Up: 3:00 Row + 10 Scorpions 10 Hip Floss/side 10 Scap Push-ups Strength/Skill: Close Grip Bench Press 10-8-6-4-2 WOD: Row MONO Workout: 250/500/1000/500/250 Rest 1:00 between Row *18 min Cap Cool Down: 2 Rounds: 10 T-spine Mobilizations with Foam Roller and Kettlebell  Wednesday Food for Thought: Wellness Wednesday What speciality classes at CrossFit NOLA have you taken (Oly, Power Lifting, Body Comp, Muscle and Flow, Endurance, Gymnastics, Mobility)? What was your experience ? Warm Up: 7:00 25' Bear Crawl 10 Ankle Biased Split Squats 25' Inchworm 10 Scap Pull-ups Strength/Skill: 1/2 Kneeling Dumbbell Strict Press 8-10/arm x 3-4 WOD: 7 Rounds: 25' Handstand Walk 10 Pull-ups 12 Pistols *18 min Cap Cool Down: 2:00 OH Band/side  Tuesday Food for Thought: Talk about It Tuesday After WOD Wars, what is one thing that you hope to get better at before the Open? Warm Up: 400m Run 10 Banded Side Steps 10 Banded Good Mornings 10 Hip Switches with Lift Off Strength/Skill: SLIPS EMOM x2: 1. 10 Single Leg RDL no loading 2. :15-:20 L-sit 3. :20-:30 Handstand Hold 4. :30 Plank 5. :30 Couch/side WOD: Deadlift 3-2-2-2-1-1-1-1-1 Cool Downs: 2 Rounds: 10 Cat/Cows 10 Locked Lumbar Thoracic Rotations  Monday Food for Thought: Motivation Monday Did you attend WOD Wars? What were the highlights for you? Warm Up: Tabata Jump Rope + 10 Pass Throughs 10 Steps Walking Samson Stretch 10 Thoracic Rotations Strength/Skill: (1 Hang Power Snatch + 2 Hang Power Cleans) x 6 (build) WOD: 12 min AMRAP: 2 Hang Power Snatches (135/85) 4 Hang Power Cleans 60 Double Unders Cool Down: 2:00 Prayer Stretch 20 Supine PVC Pullover Stretch  Saturday WOD Wars XI Come cheer on WOD Wars participants or bring your game face to the competition floor!  Saturday, October 23rd at the Mid City Location Teams of 2 Scaled and Rx Sign up HERE...it's not too late! Registration closes at 8:00pm on Wednesday.  Friday Food for Thought: Eye on the Prize Friday 1 Day until WOD Wars XI. Who do you know that is competing? Warm Up: 400m Run + 10 Leg Swings 10 Steps Heel Toe Walking Stretch 10 Yoga Push-ups Strength/Skill: Strict Press 10-12 x 3 @ 50% WOD: 800m Run x 3 Rest 2:00 *22 min Cap (aim for less than 5:00 of running each interval) Cool Down: 2:00 Lax Ball in Upper Back  |
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