Thursday

Warm Up:
3:00 Row
+ 10 Toe Touch Squats
10 Low Box Jumps
10 Hip Switches

Strength/Skill:
Every 2 min x 10:
2 Back Squats @65% AFAP + 2 High Box Jumps

WOD:
750m Row for Time
4 min Cap

Cool Down:
PVC Front Rack External Rotation Strtech 1:30/side

Wednesday

Warm Up:
10 Shuttle Runs
+ 10 Yoga Push-ups
10 Cat/Cows
10 Wall Dip Squats

Strength/Skill:
Push Press Max 5-3-3-2-2-1-1-1

WOD:
12-9-6
Devil's Press (50/35)
Shuttle Run
9 min Cap

Cool Down:
3-way Wrist (:45/position):
1. Extension with fingers toward body
2. Flexion with fingers toward each other
3. Extension with fingers away from body

Tuesday

Warm Up:
20 Easy Burpees
+ 10 Wall Assisted Thoracic Extensions
10 Cossack Squats
10 Scap Pull-ups into 10 Kipping Swings

Strength/Skill:
Double KB Front Squat @3030 10-12 x 3
Rest 2:00

WOD:
20 min AMRAP:
5 Bar Muscle Ups
20 Abmat Sit-ups
1:00 FLR

Cool Down:
Couch Stretch 1:30-2:00/side

Monday

Warm Up:
400m Run
+ 10 Walking Groiner with Sky Reach
10 Reverse Lunge with Twist
10 Steps Heel/Toe Walking Stretch

Strength/Skill:
1/2 Kneeling Dumbbell Press 8-10/arm x 4

WOD:
4 Rounds:
15 Box Jumps
400m Run (36"/30")
18 min Cap

Cool Down:
2 x 10 T-spine Mobility on Bench + 10 Tall Kneeling Lateral Flexion/side

Saturday

Warm Up:
20 Easy Burpees
+ 10 Scorpions
10 Wall Assisted Thoracic Extensions
10 Wall Squats

WOD:
Partner Linda
16-14-12-10-8-6-4-2
Deadlift (245/165)
Bench Press (165/105)
Squat Clean (125/85)
30 min Cap

Cool Down:
Loaded Prayer Stretch 2:00

Friday

Warm Up:
400m Run
+ 10 Banded Good Mornings
10 Yoga Push-ups with Crossbody Reach
:10-:15 Nose and Toes Hold

WOD:
3 Rounds:
5 Wall Walks
400m Run
Rest 5:00
3 Rounds:
20 Alternating Dumbbell Hang Snatch and Push Press (50/35)
400m Run
26 min Cap

Cool Down:
PVC Front Rack External Rotation Stretch 1:30/side

HAPPY THANKSGIVING!

Please check MindBody for the Thanksgiving Day schedule.

We are so thankful for the CrossFit NOLA community!

Thursday

6:30 am - 8:30 am, OPEN Gym  - Downtown 1309 Magazine St.
9am, Group WOD- Midcity, 3610 Toulouse Street only 
9am- 10am open gym, Midcity, 3610 Toulouse Street



Friday
Please be sure to check MindBody for current class schedule

Early morning classes Downtown (515am, 630am,  and MIDCITY 515am and 630am are cancelled)

Andrew St. Jean will be coaching the 515am, 630am UPTOWN on Friday, so if you want to get an early workout in, please head on over to Burthe Street! 

Please Sign in on MINDBODY!

Wednesday

Warm Up:
Tabata Jump Rope
+ 10 Scap Pull-ups
10 Ankle Biased Split Squat with Band
10 Banded Hip Floss

Strength/Skill:
GOAT 15 min

WOD:
4 Rounds for Time:
10 Strict Pull-ups
20 Pistols
:30 L-sit
40 Double Unders
20 min Cap

Cool Down:
2 x 10 T-spine Mobility on Bench + 10 Tall Kneeling Lateral Flexion/side

Tuesday

Warm Up:
3:00 Row
+ 10 Hip Switches
10 Steps Walking Groiner with Sky Reach
Ido Portal Scap Routine (10 reps)

Strength/Skill:
Power Snatch 3-3-3-3-3-3

WOD:
12 min AMRAP:
16/12 cal Row
8 Burpees over the Rower

Cool Down:
Couch Stretch 1:30-2:00/side