Tuesday 3.27.18

Purpose: Muscle Endurance Essentials: A. 12 min EMOM 1. Box Dips x 8-10 reps 2. Hollow Body Hold x 20 sec 3. Rope Pulls x 8-10 rep B. 12min AMRAP Deadlift x 10 135/95 Jumping Pull Up x 3 Fitness: A. 12 min EMOM 1. Ring Dips x 4-8 reps 2. Weighted Hollow Body Hold […]

Monday 3.26.18

Essentials: A. 5 Sets Med Ball Clean x 10 reps On the 2min Mark B. For Time: Assault Bike x 20/15 cal Wall ball x 20 reps Box Jump Overs x 20 reps Wall balls x 20 reps Jump Back Burpee x 20 reps Wall balls x 20 reps Fitness: A. 5 Sets Squat Clean […]

Saturday 3.24.18

Essentials: A. 3 Sets Pike Handstand Push Ups x 3-4 reps Shy of Failure Rest 10 sec Plank x 20 sec Side Plank x 20 sec per side On the 3min Mark For Time: 18-15-12-9-6 Kettlebell Swing Burpee Fitness: A. 3 Sets Handstand Push Ups x 3-4 reps Shy of Failure Rest 10 sec Plank […]

Friday 3.23.18

Purpose: Strength Training Essentials: A. 3 Sets Back Squat x 12-15 reps *Weight should be difficult for reps given.* On the 4 min Marks B. 3 Sets Seated Straight Leg Kettlebell Z Press x 15 reps per Arm On the 3min Mark C. 3 Sets Single Arm Parrelette Dumbbell Row x 10 reps per Arm […]

SPIRIT OF THE OPEN 18.4: Nicole Wilkins

Each year 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 the 2017 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to […]

Thursday 3.22.18

Essentials: A. 15min Right Side Plank x 30 sec Advanced Rehab Movement 1 Left Side Plank x 30 sec Advanced Rehab Movement 2 Single Leg Hip Thrust on Bench x 7 per leg Advanced Rehab Movement 3 B. 15 min EMOM 1. Bear Crawl x 1 min 2. Row x 1 min 3. Battle Ropes […]

Wednesday 3.21.18

Purpose: Aerobic Power Intervals Essentials: A. Overhead Squat 12min to Build up to a Heavy (Not Maximal) Double *This should be done in 4-6 weights* B. 3 Sets Row x 10 cal Hanging Knee Ups x 10 reps Alternating Dumbbell Power Snatch x 10 reps Row x 10 cal Box Jump Over x 10 reps […]

Tuesday 3.20.18

Purpose: Aerobic Endurance / Grunt Work Essentials: A. 4 Sets Deadlift x 4,3,2,1 reps Increase weight on each set so the last set is a heavy single On the 2:30min B. 4 Rounds For Time: Farmers Carry x 50 meters Ring Pulls x 10 reps Front Rack Double Weight Carry x 50 meters Ring Pulls […]

Monday 3.19.18

Essentials: A. Front Squat 12min to Build up to a Heavy (Not Maximal) Double *This should be done in 4-6 weights* B. 5 Sets Bike x 10 cal Wall ball x 10 reps Jumping Pull Up x 10 reps On the 3min Marks Fitness: A. Front Squat 12min to Build up to a Heavy (Not […]

Saturday 3.17.18

Essentials: A. 5 Sets Single Arm Russian Kettlebell Swing x 15 per Arm On the 2min Mark B. 3 Rounds For Time: Sit Up x 20 reps Burpee x 15 reps Fitness: A. 5 Sets Pause above Knee (3sec) Power Clean x 5 reps 60-70% On the 2min Mark B. 3 Rounds For Time: Med […]