Monday 1.14.19

Essentials: A. 15 min EMOM Stone Over Shoulder x 1 rep B. 5 Sets Single Unders x 30 reps Dumbbell Hang Clean and Jerk x 5 reps Burpees x 6 reps On the 2min Marks Fitness: A. 15 min EMOM Stone Over Shoulder x 1 rep B. 5 Sets Double Unders x 30 reps Hang […]

Granite Games Throwdown January 12, 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, January 12 at the Granite Games Throwdown. The event drew 36 teams, led by No Excuses CrossFit with 11, in four different divisions. Five teams drove more than four hours […]

Saturday 1.12.19

Granite Games Throwdown No Classes *Come by and cheer on your fellow No Excuses Crossfit competitors between 9am and 4pm.*

Friday 1.11.19

Essentials: A. 15 min EMOM Min 1-5 – Barbell Bent Over Row x 8-12 reps Min 6-10 – Hanging Knee Raises x 8-12 reps Min 11-15 – Ring Pull x 8-12 reps B. 13 min AMRAP Box Step Over x 25 reps 24/20 Sit Up x 15 reps Dumbell Man Maker x 5 reps Fitness: […]

Thursday 1.10.19

Essentials: A. 3 Sets Row x 200 meters @1100/950 Cal per hour pace Rest 1 min Row x 400 meters @1000/850 Cal per hour pace Rest 90 sec Row x 600 meters @900/750 Cal per hour pace Rest 2 min B. Mobility 3 Sets Scorpion x 20 reps Butterfly Wall Reach x 10 reps Frogger […]

Wednesday 1.9.19

Essentials: A. 5 sets Speed Back Squats x 4 reps 55% or lower + Depth Vertical Jump x 1.1.1.1.1 On the 2min Marks B. 7 Sets Dual Dumbbell Snatch x 3 reps per Arm Dual Dumbbell Overhead Step Back Lunge x 3 reps per Arm Burpee x 6 reps On the 2min Marks Fitness: A. […]

Tuesday 1.8.19

Essentials: A. 4 Sets Bench Press x 6-8 reps@Tempo 40×0 Rest 30 sec Strict Archer Ring Pull x 6-8 reps @ Tempo 40×0 On the 2:30 min B. 15 min EMOM Min 1-5 – 7 Touch and Go Dual Dumbbell Push Press Min 6-10 – 3 Sumo Deadlift High Pull Min 11-15 – 5 Touch […]

Monday 1.7.19

Essentials: A. 8 Sets Pausing Power Clean (2 rep below the knee + 2 rep above the knee) Use empty Barbell On the 90 sec Marks B. Compare to 9/15/18 Yearly Benchmark ‘Isabel’(Scaled) Power Snatch x 30 reps 95/65 Fitness: A. 8 Sets Pausing Power Clean (1 rep below the knee + 1 rep above […]

Saturday 1.5.19

Family WOD A. Game Hot Potato B. Gymnastics 9 min EMOM 1. Handstand Hold x 1 min of Working on Quality or attempts 2. Swinging from bar / Kipping / Kipping Pull Up x 1 min of Work on Quality Attempts 3. Plank / Side Plank / Star Plank x 1 min of Work on […]

Friday 1.4.19

Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift* Rest 20 sec Hang Squat Clean x 3 reps *Empty Barbell* On the 4min Marks B. For Time: Jumping Pull Up x 15 reps Inch Worm x 10 reps Incline Push Up x […]