Check out our Handstand/Walking movement breakdown on our CrossFit Nola Members Page! We could probably do a video on each of these movements and positions, so if you have some requests let us know! Contest for this week: show us your handstands, or walks, or freestanding handstand! How far can you walk, how long can you hold (against a wall or in space)? Post it to the CrossFit Nola members page under the post!

Things to look forward to this week:
Wednesday at 4pm - Coach Janelle Lore is going FB live - discussing workouts outside of the gym
Thursday time TBD - Coach Brandon Ecker is discussing micro nutrients

More zoom workouts are coming! Brandon will have a Zoom class on this Friday for our plyometric day, and Saturday morning will be a Zoom class every week. We will be doing online classes for workouts that we think lend themselves well to the format. I would expect at least 2 per week! In order to access these classes, you will need to sign up on Mindbody. 30 minutes prior to the class start time, you will receive an email with the meeting link. Right now Saturday is posted, but Friday will be up when we determine that time!

Muscle and Flow will also be coming online with one zoom workout per week, day and time still TBD!
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The Support your Box fundraiser will be starting this Friday! It is free to participate, and people can donate to a gym of their choice if they choose to. We will probably incorporate these workouts into our at home programming for the next 3 weeks. If you have friends or family that are interested in trying CrossFit, please share it with them. I would go ahead and register and I think it will be a fun way to stay connected during the next 3 weeks!

Wednesday

Warm Up:
6 min EMOM:
DU Warm Up 15-20 Double Unders or :25 Work + (10 Leg Swings + 10 Cat/Cows + 5 Yoga Push-up) x 2

WOD:
75 HSPU for Time
10 Double Unders and 5 V-ups or TTB ​every minute including minute zero 
Try to use a vertical press here, if you have to you can do 25 Wall Climbs with the same rules or 125 HR Push-ups

Cool Down:
2 Rounds:
a. Lizard Pose 1:00/side
b. 10 Scap Circles (hold towel in front)
c. 5 Prone Press-ups with a Pause

Tuesday

Warm Up:
600m Run
+A. Two foot hops to stride
B. Pendulum swing to stride
C. High pull to stride
+ 20 steps heel toe walk
10 hip switches
20 steps walking RDL
10 leg swings

WOD:
Tosh
3 Rounds for Time:
200-400-600
Rest 1:1

Cool Down:
200m jog
+ a. 2:00 lax ball in foot
b. 2:00 foam roll calf/side
c. 2:00 lax ball in hamstring

Monday

Warm Up:
400m run
2 x:
10 Straddle Stance Inchworms
10 Scorpions
5 Prone Press-ups
10 Pass Throughs

Burpee Flow Work:
4 Reps x 2 Sets (work on fluidity)
Rest as needed 
WOD:
"Pukie Brewster"
150 Burpees for Time

Cool Down:
2 Sets:
A. Foam Roll Upper Back (10 passes)
B. Prone 90 degree Pec Sretch 1:00/side
C. 10 Cat/Cows
D. Couch Stretch 1:00/side

Saturday

Warm Up:
2 Rounds:
1:00 Jump Rope
10 Step Back Lunges with Twist
10 Leg Swings
5 Scap Pull-ups/5 Kipping Swings
10 Cat/Cows

WOD:
For Time:
21-18-15-12-9-6-3
Walking lunges/leg
TTB or V-up

Cool Down:
2x:
A. 1:00 Couch Stretch/side
B. 10 Prone Press-ups
C. 1:00 Lizard Pose/side
D. 1:00 Pigeon Pose 
+ 3-5 min Foam Roll Upper Quads 

Thursday
VIDEO DEMONSTRATION

Warm Up:
2 Rounds:
:45 Jump Rope
:15 FLR
10 Touch Touch Squats
5 T-Spine Rotations/side
10 Leg Swings
10 Sit-ups

WOD:
7 Rounds for Time:
9 Jump Squats
15 Double Unders (can sun single unders or curb hops)
21 Sit-ups
15 Double Unders
9 Jump Squats
:30 FLR between Rounds

Cool Down:
2 Rounds:
A. 1:00 Calf Stretch/side
B. 1:00/side Lax Ball in Foot
1 Round Barefoot Walking Soft Surface 50' x 2/each on toes, on heels, outside of foot, inside of foot

Wednesday
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Warm Up:
600m Jog
+ 2 Rounds:
10 Straddle Stance Inchworms with a Press-up
10 Scorpions
10 Leg Swings/leg

+ Mobility of Choice

A. 200m Run + 7 Burpees, easy pace
Rest 2:00
B. 100m Run + 5 Burpees, fast pace
Rest as needed before WOD

WOD:
"Surfer on Acid"
3 Rounds for Time:
400m Run
21 Burpees

Cool Down:
200m Jog
+ 2 Rounds:
A. 1:00 Supine Hamstring Stretch
B. 10 Cat/Cows
C. 1:00 Prayer
D. :30 Wrist in/out

Tuesday
VIDEO DEMONSTRATION

Warm Up:
400m Jog
2 Rounds:
10 Ankle Rolls/side
20 Steps Heel-Toe Walk
10 Leg Swings/side
20 Steps Walking RDL
10 Steps Walking Groiner

WOD:
Plyometrics
A. Wall Touches :20/:40 2x/side
B. Single Leg Box Jump 5/leg x 4 Rest as needed
C. Tuck Jumps :20/:40 x 4
D. Lunge Switch Jumps :20/:40 x 4
E. Depth Jumps 5x5 Rest as needed
F. Heel Punches 10 x 3 Rest 1:00

Cool Down:
200m Jog
a. 1:00 Supine Hamstring Stretch
b. 1:00 Calf on Pole (if you can loaded dorsiflexion here)
c. :90 Cobra Pose x 2
+ 3-5 min Foam Roll Calf