Friday 9.27.19
Essentials A. 5 sets Push Press x 5,5,3,3,2 Build in weight as reps get lower On the 2:30 min B. 5 min Amrap Deadlift x 5 reps Wall Ball x 15 reps Rest 3min 4 min Amrap Deadlift x 4 reps Wall Ball x 12 reps Rest 2 min 3 min Amrap Deadlift x 3 […]
Thursday 9.26.19
Essentials A. 25 min Emom 1.Battle rope x 50 reps 2.Box Step Ups x 14 reps 3. Reverse Single Unders x 50 reps 4.Dumbbell Z Press x 7 per arm 5.Row x 10/7 cal B. Mobility Lying Knee and Hip Distraction x 1 min per side Lacrosse Ball Scapula x 1 min per side Fitness […]
Wednesday 9.25.19
Essentials A. 5 Sets Staggered Stance RDL x 7 per leg On the 2:30 min B. 6 Sets KettleBell Swing x 10 reps Incline Push Up x 5 rep Rope Sit to Stand x 3 reps On the 3 min Marks Fitness A. 5 Sets Staggered Stance RDL x 7 per leg On the 2:30 […]
Tuesday 9.24.19
Essentials A. (6 set total) 3 Sets Back Squat x 3 reps On the 2:30 min 3 sets Dumbbell Bulgarian Split Squat x 10 reps (5 per leg) On the 2:30 min B. Yearly Benchmark ‘Grace’ (scaled) Clean and Jerk x 30 reps 85/55 Fitness A. (6 set total) 3 Sets Back Squat x 3 […]
Monday 9.23.19
Essentials A. 5 Sets Incline push ups x max unbroken reps #7 On the 2 min marks B. 5 Sets Ring Pulls x max unbroken reps On the 2 min marks C. 3 Sets (Flow) Kettlebell Turkish Sit Ups x 10 reps Rower Roll Outs x 10 reps Hollow Body Flutter Kicks x 30 reps […]
Saturday 9.21.19
Essentials A. (6 set total) 3 Sets Front Squat x 3 reps On the 2:30 min 3 sets Front rack Step Back Lunges x 10 reps (5 per leg) On the 2:30 min B. 18min Emom 1.3 Jumping Pull Ups + 6 Dumbbell Squats 2.9 wall Ball + 3 Devils Press 3.Hang Power x 12 […]
Friday 9.20.19
Essentials A. 15min Deadlift A1. (10min) Build up to 80% for a single A2. (5min) 3 Sets Deadlift x 5 reps (80% of A1.) B. 7min Amrap Shoulder to Overhead x 7 reps Single Unders x 50 reps Fitness A. 15min Deadlift A1. (10min) Build up to 80% for a single A2. (5min) 3 Sets […]
Thursday 9.19.19
Essentials A. 15min Amrap Teams of 3 Sled Push x 200 meters empty Air Squat x 50 reps *waterfall Style* B. Mobility 3 Sets Banded Shoulder Distraction x 1 min per Arm Foam Roll Glute x 1 min per side Fitness A. 15min Amrap Teams of 3 Sled Push x 200 meters empty Air Squat […]
Wednesday 9.18.19
Essentials A. 5 Sets Single Arm Deficit Kettlebell Sumo Deadlift x 7 per Arm On the 2:30 min B. 7min Emom Box Dip Shoot threw x 3-5 reps 7 min Emom Single Leg Box Step Down x 4-6 per leg 7 min Emom Wall Walk x 2-3 reps Fitness A. 5 Sets Single Arm Deficit […]
Granite Games Throwdown September 14, 2019 recap
The workouts were tough, the crowd was loud, and it was an exciting atmosphere. It was a fun day at No Excuses CrossFit on Saturday, September 14 at the Granite Games Throwdown. The event drew 42 teams, led by No Excuses CrossFit with nine, in four different divisions. Beards & Barbells, the men’s intermediate […]