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Tuesday Warm Up: 3 Rounds: 100 m Run 5 Scap Pull-up 5 Kip Swings 5 Muscle Cleans 3-5 Low MU Transitions Strength/Skill: Warm-up to WOD Weight MU Progressions/Warm-up WOD: 24 min EMOM: 1) 100m Sprint + 5 T2B 2) 5-8 MUs 3) 6-8 Power Cleans (155/105) Cool Down: 10 Banded Good Mornings 10 Scorpions 1 min Forearm Stretch 
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Monday Warm Up: 3 Rounds: :30 DUs 5 Yoga Push-ups :10 HS Hold 5 Sit-ups Strength/Skill: 15 mins Handstand Walking Practice WOD: For Time: 50-40-30-20-10 DUs Abmat Sit-ups 15-12-9-6-3 HSPU *15 min Cap Cool Down: 10 Prone Press Ups :45 Calf Stretch 1 min Lacrosse Ball in Traps/side  Competitor WOD (not coached) Uptown Location at 10:30am Sign up on MindBody Saturday Warm Up: 4 Rounds: 100 m Run 10 Narrowing Stance Squats 5 Scap Pull-ups 5 Kip Swings Strength/Skill: Pistol Development 2 Rounds: A. 5 Box Step Downs/side B. 3 Step Back Lunges with Toe Lift Off/side C. 3 Negative Pistols/side D. 4-5 Two Legged or 3-5 One Legged Deck Squats WOD: For Time: 400m Run 21 T2B 40 Alt. Pistols 400m Run 15 T2B 30 Alt. Pistols 400m Run 9 T2B 20 Alt. Pistols 400m Run  Friday Warm Up: 3 Rounds: 8 Box Jumps 6 Burpees 4 Strict Press with Bar :10 Front Leaning Rest Strength/Skill: Push Press 3 Sets x 5 Reps WOD: For Time: 30-20-10 Reps Push Press (75/55) Reps Box Jumps 1 min Front Leaning Rest Cool Down: :30 Calf Stretch with Foot against Post/side :30 Calf Stretch with Knee Bent/side 1 min Prayer Pose  Thursday Warm Up: 4 Rounds: 150m Row (hard) 5 Yoga Push-ups 10 PVC Pass Throughs 5 Muscle Snatch 5 OHS Strength/Skill: 3 Sets: Power Snatch + Hang Squat Snatch + Full Snatch WOD: For Max Rounds and Reps: 5 min AMRAP 250m Row 5 Power Snatch (75/55) Rest 2 mins 5 min AMRAP: 250m Row 5 Hang Squat Snatch (115/75) Rest 2 mins 5 min AMRAP: 250m Row 5 Full Snatch (135/95) Cool Down: 1 min Banded Lat Stretch/side 10 Slow Cat Cow 1 min Forearm Stretch  Wednesday Warm Up: 3 min Row 3 Rounds: 5 BB Good Mornings 5 Ring Rows with :02 pause at top 5 Prone Press-ups Strength/Skill: McGill Big 3 WOD: Every 2 min for 28 mins (alternate) 1) 3 Deadlifts (building) 2) 5-10 Strict Pull-ups (add weight if possible) Cool Down: :30 Dead Hang off Pull-up Rig 10 Side Lying Windmills with Reach  Tuesday Warm Up: 3 Rounds: 1 min Jump Rope 5 Front Squats with BB 20 Banded Side Steps/way Strength/Skill: 5 Sets: 1 Squat Clean + 1 Front Squat (building) WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Front Squat (135/95) 10-20-30-40-50-60-70-80-90-100 DUs *20 min Cap Cool Down: 2 Rounds: 1 min Pigeon Pose/side 1 min Banded Ankle Distraction 1 min in Bottom of Squat  Monday Warm Up: 4 Rounds: 100m Run 10 Scap Push-ups 12 Step Walking Groiner :20 Plank Hold Strength: Strict Press 5 Reps @ 60% 5 @ 70% 3 @ 75% 3 @ 80% 3 Sets x 1 @ 85% WOD: For Time: 3 Rounds: 40 m Run 10 Push-ups 20 Alt. Lunges Cool Down: 10 Scorpions 1 min Static Groiner Stretch/side :45 Pec Stretch  Please join us on Saturday, June 13th and be a part of the "Catalyst for Change" fundraiser WOD to support Black Lives Matter and the Equal Justice Initiative. This is FREE for EVERYONE so bring your friends, family and neighbors! Come celebrate unity, diversity, and love while learning, listening, and caring. It would be our joy to host you on Saturday to to share love and support with our Black community.
For the safety and security of all participants, class sizes will be limited according to social distancing guidelines. Register on MindBody at any of the open time slots. Donations can be made directly through the link above or we will be collecting cash donations at the door. 3610 Toulouse Street, Mid City: 8am, 9:15am and 10:30am 1309 Magazine Street, Downtown: 8:15am and 9:30am 8422 Burthe Street, Uptown: 8:30am and 9:45am Non-CrossFit NOLA members please sign the SAFETY WAIVER before arrival. Please join us to stand in support of justice, inclusion, and equality. United by love, community, and fitness, CrossFit NOLA Saturday
Black Lives Matter Fundraiser benefitting Equal Justice Initiative Warm Up: Coach's Choice WOD: 5 Rounds for Time: 25 Air Squats 20 Alt. DB Snatch (50/35) 20 Alt. Lunges |
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504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
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