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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  |
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