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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

210330

3/29/2021

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Tuesday

Food for Thought:
Talk about It Tuesday
What does "CrossFit Community" mean to you?

Warm Up:
10 Toe Touch Squats
10 Inchworms
10 Low Box Jumps
10 Steps of Walking Groiner with Sky Reach

Strength:
DB or Kettlebell Farmer's Carry Box Step Up
10/Leg x 3

WOD:
21-18-15-12-9
BBJO (24"/20")
DB Front Squat (50/35)

Cool Down:
3 x 12 OHS with BB or PVC
+ 2:00 Couch Stretch/side
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210329

3/28/2021

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Monday

Food for Thought:
Motivation Monday
This week's topic is  community in CrossFit !

Warm Up:
6 Rounds of Tabata Jump Rope
5/5 Scap Pull-ups/Kipping Swings
10 Yoga Push-ups
10 BB Good Mornings

Strength/Skill:
BB Complex
Clean Grip Deadlift + Hang Power Clean + Push Jerk
(1+2+1) x 5

WOD:
3 Rounds:
5 Muscle Ups
9 Hang Power Cleans (155/105)
7 Push Jerks
50 Double Unders
*16 min Cap

Cool Down:
2 x 15 OHS with BB or PVC
+ 2:00 Prayer Stretch

Picture
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200327

3/26/2021

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Saturday

Food for Thought
Icebreaker Saturday
What is one action that could improve your morning routine?


Warm Up:
400m Run
10 Pass Throughs
10 Leg Swings
10 Steps Heel Toe Walking Stretch
10 Scorpions

Strength/Skill:
Dumbbell and/or Kettlebell Snatch Technique

WOD:
5 Rounds for Time:
400m Run
15 KB/DB Hang Snatch L (16/12 kg, 35/25)
15 KB/DB Hang Snatch R 
*24 min Cap

Cool Down:
2 x 15 OHS with BB or PVC
2:00 Foam Roll Lower Leg
1:00 Internal Rotation with Band/side

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210326

3/25/2021

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Friday

Food for Thought:
Eye on the Prize Friday
“Each morning we are born again. What we do today is what matters most.” —Buddha


WOD
21.3
For Total Time:

15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters
Then, rest 1 minute before continuing with:
15 Front Squats
30 Chest to Bar Pull-ups
15 Thrusters
Then, rest 1 minute before continuing with:
15 Front Squats 
30 Bar Muscle-ups
15 Thrusters 
15 min Cap


Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
​

21.4
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
7 min Cap
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210325

3/24/2021

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Thursday

Food for Thought:
This or That Thursday
Describe your ideal weekday morning.

Warm Up:
400m Run
+ 10 Lunges with Diagonal Stretch
10 Hip Switches
5/5 Air Squat/Jump Squats

Strength/Skill:
McGill Big 3

WOD:
Back Squat
5-5-5-5-5
*Working sets all 70% or greater

Cool Down:
2 x 15 OHS with BB
1:00 Dead Hang
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210324

3/23/2021

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Wednesday

Food for Thought:
Wellness Wednesday
Quick tips for a morning routine:
1) Hydrate early.
2) Get natural light ASAP.
3) Spend a few moments visualizing or writing your plans.
4) Take a few deep breaths or stretch for a few minutes.


Warm Up:
6 Rounds of Tabata Jump Rope
+ 10 Leg Swings
10 Cat/Cows
5/5 Scap Pull-ups/Kipping Swings

Strength/Skill:
17 min GOAT Work

WOD:
9 min AMRAP
40 Double Unders
8 Renegade Rows L (50/35)
16 Toes to Bar
8 Renegade Rows R

Cool Down:
3 x 10 OHS with BB or PVC Pipe
2:00 Couch Stretch/side
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210323

3/22/2021

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Tuesday

Food for Thought:
Talk about It Tuesday
What is your morning routine? Do you have one?

Warm Up:
Row 3:00
+ 10 Banded Good Mornings
10 Toe Touch Squats
10 Band Assisted Scap Push-ups

Strength/Skill:
Clean Grip Deadlift + Hang Squat Clean + Tuck Jump
(1+2+4) x 5

WOD:
3 Rounds:
8 Squat Cleans (135/95)
16 HR Push-ups
Rest 3:00 
3 Rounds:
5 Squat Cleans (185/125)
15 HR Push-ups
*16 min Cap

Cool Down:
3 x 10 OHS with BB or PVC
1:30 90/90 Pec Stretch

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210322

3/21/2021

0 Comments

 
Monday

Food for Thought:
Motivation Monday
This week's topic is about habits and morning routines. Routines exist whether we plan them or not, strong intentional ones can help to create structure and reduce stress.

Warm Up:
400m Run
+ 10 Scap Pull-ups
10 Leg Swings
10 Steps Heel/Toe Walking Stretch

Strength/Skill:
Pull-up
5-3-3-2-2-1-1

WOD:
1 mile Run
*12 min Cap

Cool Down:
2 x 12 OHS with BB or PVC
2:00/side Anterior Tib Smash

Picture
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210320

3/19/2021

0 Comments

 
Saturday

Food for Thought:
Icebreaker Saturday
What is your hydration system?

Warm Up:
400m Run
+10 Crab Extensions
10 Yoga Push-ups
10 Leg Swings

Strength/Skill:
Build to a 3 RM S2OH from the Ground

WOD:
400m Run
21 Dips
12 S2OH (165/115)
400m Run
15 Dips
9 S2OH
400m Run
9 Dips
6 S2OH
​*17 min Cap

Cool Down:
2x 2 OHS
3:00 Lax Ball in Shoulder/side
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210319

3/18/2021

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Friday

Food for Thought:
Eye on the Prize Friday
Drinking 8-12oz of water after waking up and before going to sleep is a great system for starting and ending your day with hydration.

WOD:
21.2
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