Friday 3.16.18
Essentials: A. 5 Sets Push Press x 3 reps Build in Weight On the 2min Marks B. For Time: Single Under x 100 reps Air Squat x 50 reps Burpee Box Step Over x 15 reps 24/20 Air Squat x 50 reps Single Under x 100 reps Fitness: A. 5 Sets Push Press x 3 reps Build […]
SPIRIT OF THE OPEN 18.3: EMILY STALLING
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 the 2018 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to … […]
Thursday 3.15.18
Essentials: A. 15min Squat Hold x 30 sec Advanced Rehab Movement 1 Banded Glute Side Step x 15 steps per direction Advanced Rehab Movement 2 Single Leg Wall Support PVC Deadlift x 5 per leg Advanced Rehab Movement 3 B. 15 min EMOM 1. Sorsean Hold x 30 sec 2. Bike x 1min 3. Farmers […]
Wednesday 3.14.18
Essentials: A. 10 min EMOM 3 Hang Power Snatch + 3 Overhead Squat PVC, Training bar, Empty Barbell B. 5 Sets 45sec AMRAP Double Dumbbell Farmers carry Step Back Lunge x Max Rep Rest 3min Fitness: A. 10 min EMOM Hang Power Snatch x 5 Unbroken reps 50-60% B. 5 Sets 45sec AMRAP Dumbbell Overhead […]
Tuesday 3.13.18
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. Yearly Benchmark ‘Helen’ 3 Rounds For Time: Run x 400 meters Kettlebell Swing x 21 reps 35/25 Jumping Pull Ups x 12 reps Fitness: A. 12 min EMOM 1. Ring […]
Monday 3.12.18
Essentials: A. 5 Sets Med Ball Clean x 10 reps On the 2min Mark B. 7min AMRAP Row x 10 cal @1000/800 Thruster x 10 reps Burpee x 10 reps Rest 3min 8min AMRAP Row x 200 meters @1000/800 Wall Ball x 8 reps Row x 200 meters @1000/800 Kettlebell Swing x 8 reps Rest […]
Saturday 3.10.18
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 B. 4 Sets Dumbbell Deadlift x 9 reps Box Jump Over x 12 reps Dumbbell Hang Power Clean x 6 reps Incline Push […]
Friday 3.9.18
Essentials: A. 3 Sets Back Squat x 12-15 reps *Weight should be difficult for reps given.* On the 4 min Marks B. 7 Sets Assault Bike Sprint x 10 sec On the Min Mark 5 Sets Assault Bike Sprint x 20 sec On the 2min Mark 4 Sets Assault Bike Sprint x 40 sec On […]
SPIRIT OF THE OPEN 18.2: Michelle Stovall
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 the 2018 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]
Thursday 3.8.18
Essentials: A. 15min Quadricep Crawl x 50 ft Advanced Rehab Movement 1 Frogger x 50 ft Advanced Rehab Movement 2 Crab walk x 50ft Advanced Rehab Movement 3 B. 15 min EMOM 1. Plank x 40 sec 2. Wall Sit x 40 sec 3. Slam Ball Over shoulder x 1 min C. Mobility Puppy Dog […]