Blog Archives - CrossFit NOLA

Thanksgiving Schedule

11/27/2020

All regular classes on Thanksgiving day are canceled. The new class schedule is posted on MindBody.

Thursday
Downtown WOD with Michael at 8:30am
Uptown WOD with Jake at 9:30am
Mid City WOD with Tanya at 9:30am
Mid City Open Gym with Tanya 10:30am
Please sign into all slots if you plan on attending.

Friday
Uptown early morning classes (5:15 and 6:30am) are canceled.
Downtown early morning class (5:15am) with Andrew is canceled. We will have a 6:30am class Downtown on Friday.
Allison will host morning classes (5:15 and 6:30am) at Mid City.

201126

11/25/2020

Thursday

Food for Thought:
This or That Thursday
Apple or banana?

Happy Thanksgiving!

WOD:
Coach's Choice

201125

11/24/2020

Wednesday

Food for Thought:
Wellness Wednesday
10 Foods that Boost the Immune System:
Citrus Fruits, Red Bell Peppers, Broccoli, Garlic, Ginger, Spinach, Yogurt, Almonds, Turmeric. Green Tea, Kiwi

Warm Up:
6 Tabata Jump Rope Intervals
10 Pass Throughs
10 Steps Walking Groiner with Twist
5 Pause Goblet Squats (small plate)

Strength/Skill:
10 min EMOM:
1-4: 2 Reps @BB1
5-8: 1 Rep @BB2
9-10: 1 Rep @BB3

WOD:
Squat Snatch Ladder
21 @95/65
15 @135/85
9 @165/105
*10 min cap

Cool Down:
2:00 Roll Arch of Foot
2:00 Pigeon/side

201124

11/23/2020

Tuesday

Food for Thought:
Talk about it Tuesday
What fruits and vegetables are in your fridge right now?

Warm Up:
Row 3:00
5/5 Wall Squats
10 Scorpions
10 Scap Pull-ups

Strength/Skill:
Back Squat
10-10-10 @65% (find a heavy single for the day)

WOD:
"Cindy16"
16 min AMRAP:
4 Strict Pull-ups
8 Plyo Push-ups (25's)
12 Medball Cleans

Cool Down:
2:00 Foam Roll Quads 1:00/side
90/90 Pec Stretch

201123

11/22/2020

Monday

Food for Thought:
Motivation Monday
Base your diet on garden vegetables (especially greens), meats, nuts and seeds, some fruit, little starch, and no sugar.

Warm Up:
400m Jog
10 Step Back Lunges with Diagonal Twist
10 Leg Swings
10 Strict Press
10 Posterior Pelvic Tilts

Strength/Skill:
Split Jerk
15 min to build to a heavy from an empty barbell

WOD:
21-15-9
Push Press (115/80)
Toes to Bar
*8 min Cap

Cool Down:
2:00 PNF Prayer
2:00 Banded Couch/side

201121

11/20/2020

Saturday

Warm Up:
2 Rounds:
15 cal Row
5 Kip Swings
5 Wallballs
:10 HS Hold
10 Light DB Snatch

WOD:
For Time:
75/60 cal Row
50 Wallballs (20/14)
40 Alt DB Snatch (50/35)
30 T2B
20 HSPU
10 Bar MUs or 15 Burpee Pull-ups

Cool Down:
Spend 5-10 min Foam Rolling

201120

11/19/2020

Friday

Warm Up:
3 Rounds:
100m Run
10 Leg Swings
6 Low Box Jumps
10 T-Spine Rotations

Strength/Skill:
12 mins to find Max Box Jump

WOD:
For Time:
21-15-9 Box Jump Overs (24/20)
400m Run

Cool Down:
1 min Banded Hip Distraction/side
10 Leg Swings/leg

201119

11/18/2020

Thursday

Warm Up:
800 m Run
Then 2 Rounds:
5 BB Good Mornings
5 Push Press
5 KBS

Strength/Skill:
Push Jerk
5 Sets x 3 (build)

WOD:
For Max Reps:
1 min Push Jerk (95/65)
1 min SDLHP (95/65)
2 mins Push Jerk
2 mins SDLHP
3 mins Push Jerk
3 mins SDLHP

Cool Down:
1 min Couch Stretch/side
2 mins Lacrosse Balls in Mid Back

201118

11/17/2020

Wednesday

Warm Up:
7 min AMRAP:
:45 Jump Rope
10 Kip Swings
5 Air Squats

Strength/Skill:
Back Squat off Floor
3 Sets x 5

WOD:
20 min AMRAP:
75 DUs
25 Back Squats (95/65)
15 T2B

Cool Down:
:30 Calf Stretch/side
1 min Pigeon Pose/side
2 mins Bottom of Squat

201117

11/17/2020

Tuesday

Warm Up:
4 min Row:
:30 Easy Pace
1 min Moderate Pace
:30 Hard Pace
Then 2 Rounds:
10 Prone Press Ups
25 ft. Walking Groiner

WOD:
For Time:
2K Row

Post WOD:
Durante Core Complex

Cool Down:
10 Prone Press Ups
1 min Banded Hamstring Stretch/side