Thursday 4.12.18
Essentials: A. Teams of 3 (MMM) or (FFF) Granite Games Throwdown WOD #3 6 Rounds For Time (15min time Cap) Jumping Pull Up x 24 reps Synchronized Burpees over Bar x 16 reps Partner Deadlift x 16 reps 205/135 B. Mobility Seated Straddle x 1min Frogger x 10 reps Standing Straddle x 1min Frogger x […]
Wednesday 4.11.18
Essentials/Fitness/Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 12min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. In 12min Find a 1 Rep […]
Tuesday 4.10.18
Purpose: Aerobic Power Essentials: A. Yearly Benchmark Overhead Squat 15min to Find a 1RM B. For Time: 21-15-9 Kettlebell Swing 9-6-3 Rope Sit to Stand Fitness: A. Yearly Benchmark Overhead Squat 15min to Find a 1RM B. For Time: 21-15-9 Double Kettlebell Clean and Jerk 35/25 3-2-1 Rope Climb RX+: (55/35)(Legless 15ft/12ft) Performance: A. Yearly […]
Monday 4.9.18
Benchmark Essentials/Fitness/Performance: A. In 12min Find Your 3 Rep Max Back Squat Rest 5min B. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Clean If 3RM Back Squat is Less than your body weight then… In 12min Find a Max rep […]
Saturday 4.7.18
Purpose: Aerobic Power Intervals Essentials: A. 2 Rounds 4 min AMRAP Alternating Dumbbell Power Snatch x 10 reps Box Step Overs x 10 reps Rest 2min 4 Min AMRAP Hang Single Arm Dumbbell Power Clean and Jerk x 5 reps per arm Hanging Knee Ups x 10 reps Single Unders x 20 reps Rest 2min […]
Friday 4.6.18
Purpose: Muscle Endurance Essentials: A. 12min EMOM 1. Right Arm KB Z Press x 10 reps 2. Right Arm Front Rack Kettlebell Right Leg Step Back Lunge x 10 reps 3. Left Arm KB Z Press x 10 reps 4. Left Arm OH Front Rack Right Leg Step Back Lunge x 10 reps B. 4 […]
Granite Games Throwdown – May 5th
Date/Time: Saturday, May 5th from 8:00 AM to 3:30 PM EDT. Who’s running it? No Excuses CrossFit along with Kill Cliff Granite Games Who is this for? Competitive exercisers, men or women at an intermediate or advanced ability level. What’s the team composition? Teams of 3 (MMM or FFF). What divisions are available? Rx and […]
Thursday 4.5.18
Purpose: TEAM Essentials: A. GGT WOD #4 scaled Teams of 3 (ALL male or ALL Female) For Time: Squat Clean and Jerk x 20 reps Heavy Squat Clean and Jerk x 15 reps Heavier Squat Clean and Jerk x 10 reps Heaviest *15min Time Cap *1 person working at a time, switch when needed B. […]
Wednesday 4.4.18
Purpose: Aerobic Endurance Essentials: A. 10min EMOM 1. Dumbbell Snatch x 8 per Arm 2. Turkish Get Up x 3 per Arm B. 25min EMOM 1. Overhead Squat x 10 reps 2. Weighted Farmers Carry x 1min 3. V-Up x 10 reps 4. Weighted Front Rack Carry x 1min 5. Battle Rope x 30 reps […]
Tuesday 4.3.18
Purpose: Anaerobic Intervals Essentials: A. 10min EMOM 1. Single Leg Barbell Deadlift x 5 reps per leg (Light load) 2. Hollow Body Hold x 25 sec B. 12 Sets Every 2:30min Perform as fast as possible: Row x 7 Cal Deadlift x 7 reps 60% Fitness: A. 10min EMOM 1. Single Leg Barbell Deadlift x […]