Wednesday 3.7.18
Essentials: A. Overhead Squat 12min to Build up to a Heavy (Not Maximal) Double *This should be done in 4-6 weights* B. For Time: Overhead Squat x 10 reps Single Unders x 50 reps Power Snatch x 20 reps Single Under x 50 reps Dumbbell Power Snatch x 30 Single Under x 50 reps Fitness: […]
Tuesday 3.6.18
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. 9min AMRAP Row x 200 meters @ 1000/800 pace Hanging Knee Ups x 10 reps Step Back Lunges x 20 reps Rest 3min 9min AMRAP Run x 200 meters Ring […]
Monday 3.5.18
Essentials: A. Front Squat 12min to Build up to a Heavy (Not Maximal) Double *This should be done in 4-6 weights* B. 25 min AMRAP Dumbbell Right Arm Thruster x 5 reps Run x 200 meters Dumbbell Left Arm Thruster x 5 reps Run x 200 meters Jump Squat x 10 reps Run x 200 […]
Saturday 3.3.18
Essentials: A. 12 min EMOM 1. Wall Sit Hold x 30 sec 2. Single Arm Plank x 15 sec Per Arm 3. Seated Box Vertical Jumps x 5 reps B. 20min EMOM 1. Dumbbell Right Arm 9 deadlift + 6 Hang Power Clean + 3 Shoulder to Overhead 2. Step Ups x 14 reps 24/20 […]
Athlete Spotlight: Abram Duke
Name: Abram Duke Age: 40 Occupation: Engineer Hometown: Guyton, GA Which class time do you usually attend? 6pm Favorite WOD: Anything with barbell work Favorite CF Movement: Full Snatch Least Favorite CF Movement: Double Unders 3RM Back Squat: 405 1RM Deadlift: 515 Favorite Food: Fried Gizzards Favorite Movie: Do not have one Favorite Athlete: John […]
Athlete Spotlight: Ashley Moyer
Name: Ashley Moyer Age: 31 Occupation: Stay at home Mom Hometown: Buffalo, ND Which class time do you usually attend? 9:30 am Favorite WOD: I don’t have a favorite WOD as long as it’s one that has more than two movements in it. Favorite CF Movement: Squat Clean Least Favorite CF Movement: Thrusters 3RM Back […]
Friday 3.2.18
Essentials: A. 3 Sets Back Squat x 15 reps Light Load On the 4min Or ADAPT B. 5 Rounds 1 min AMRAP Incline Push up x 15 reps Push Press x Max reps with remaining time Rest 3min Fitness: A. 3 Sets Back Squat x 15 reps Light Load On the 4min Or ADAPT B. […]
SPIRIT OF THE OPEN 18.1: Amy Hood
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 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 3.1.18
Essentials: A. 15min Bridge to Reach x 10 per side Advanced Rehab Movement 1 Opposite Elbow to Opposite Knee Mountain Climber x 10 per side Advanced Rehab Movement 2 Plank with elbows on Foam Roller x 30 sec Advanced Rehab Movement 3 B. 15 min EMOM 1. Row x 1 min 2. Kettlebell Overhead carry […]
Wednesday 2.28.18
Essentials: A. 14min EMOM 1. Dumbbell Snatch x 8 per Arm 2. Turkish Get Up x 3 per Arm B. 7 Sets Each Set As Fast as Possible Burpee x 5 rep Barbell Overhead Step Back Lunge x 10 reps Rest 2min Fitness: A. 14min EMOM 1. Kettlebell Snatch x 8 per Arm 35/25 2. […]