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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

211101

10/31/2021

 
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
Picture

211030

10/29/2021

 
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
Picture

211029

10/28/2021

 
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
Picture

211028

10/27/2021

 
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
Picture

211027

10/26/2021

 
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
Picture

211026

10/25/2021

 
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
Picture

211025

10/24/2021

 
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
Picture

211023

10/22/2021

 
Saturday

WOD Wars XI
Come cheer on WOD Wars participants or bring your game face to the competition floor!
Picture

WOD Wars XI: A Nightmare on Toulouse St.

10/22/2021

 
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.
Picture

211022

10/21/2021

 
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
Picture
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