Spirit of the Open 19.3: Joan Howard
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Friday Night Throwdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]
Wednesday 3.13.19
Essentials: A. 4 Sets Barbell Hip Thrust x 8-10 reps Rest 30 sec Barbell Goodmorning x 8-10 reps On the 3 min Marks B. 3 rounds each For Time: Row x 15/11 cal Wall Ball x 15 reps Burpee Box Step Over x 10 reps 24/20 Burpee Jumping Pull Up x 5 reps Rest 2 […]
Tuesday 3.12.19
Essentials: A. 15min Jerk Build up and perform 9 singles at a Moderate weight. B. 3 sets 5 Dual Kettlebell Cleans + 5 Dual Kettlebell Squats + 5 Dual Kettlebell Thrusters + 5 Dual Kettlebell Shoulder to Overhead On the 3 min Mark Light to Moderate Load C. 3 Sets Landmine Rotational Clean and Press […]
Monday 3.11.19
Essentials: A. 12 min EMOM Muscle Snatch + Power Snatch + Overhead Squat Build in weight B. For time: Front squat x 9 reps Bear Crawl x 100ft Sit up x 25 reps Front squat x 12 reps Bear Crawl x 100 ft Sit up x 25 Front squat x 15 reps Bear Crawl x […]
Saturday 3.9.19
Essentials: A. 5 Sets Box Dip x 8-12 reps Rest 20sec Bent over Dumbbell row x 4-6 per arm On the 2:30min B. 3 rounds each for time: Hanging Knee Ups x 10 reps Box Jump Over x 20 reps Shoulder to overhead x 30 reps Front rack step back Lunges x 20 reps Hanging […]
Friday 3.8.19
Essentials: A. 4 Sets Box Squats x 3 reps Tempo @30×1 All Sets at a Steady Heavy Load On the 2:30 min B. For Time: 10-9-8-7-6-5-4-3-2-1 Dual Kettlebell Squat Jumping Pull Up *At the beginning of every round perform a Dual Kettlebell Overhead Carry for 100ft* Fitness: A. 4 Sets Box Squats x 3 reps […]
Thursday 3.7.19
Essentials: A. 15 min AMRAP Dumbbell Farmers Carry x 50 meters Mountain Climber x 40 reps Slam Ball Box Step Over x 20 reps B. Mobility Single Leg Saddle x 1min per side Lizard x 1min per side Twisted Cross x 1 min per side Pretzle x 1 min per side Fitness/Performance: A. 15 min […]
Spirit of the Open 19.2: Trina Roeser
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Friday Night Throwdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]
Wednesday 3.6.19
Essentials: A. 8 min EMOM 1. Strict Ring Pull x 4-6 reps Adjust rings to make rep range hard 2. Inch Worm With feet on Box x 3 reps 8 min EMOM 1. Incline Push Up x 4-6 reps Adjust Bar to make rep range hard 2. Jumping Pull Up x 8-10 reps B. 5 […]
Tuesday 3.5.19
Essentials: A. 12 min EMOM Power Clean + Front Squat + Hang Power Clean + Front Squat + Jerk Build in weight B. 7 min AMRAP Rope Sit to Stand x 3 Thruster x 6 reps Fitness: A. 12 min EMOM Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + […]