Thursday 2.15.18
Essentials: A. 15 min Ring Support Hold x 20 sec Advanced Rehab Movement 1 Archer Ring Pull x 5 reps per Arm Advanced Rehab Movement 2 Active Hang from Rings x 30 sec Advanced Rehab Movement 3 B. Teams of 3 15 min AMRAP Shoulder to Overhead x 9 reps 75/55 Bar facing Burpee x […]
8 Reasons You Owe It to Yourself to do Friday Night Throwdown
1. Experience the adrenaline rush of competition. So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren’t the “athletic kid” growing up. Sure, you probably had plenty of extracurriculars like Knowledge Bowl, band, choir, speech… But the feeling of going head-to-head with your peers on […]
Wednesday 2.14.18
Essentials: A. Overhead Squat 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 9 min AMRAP Run x 150 meters Alternating Dumbbell Power Snatch x 8 reps Run x 150 meters Incline Push Up x 8 reps -Rest 3min- 9 min AMRAP Row x 150 meters […]
Tuesday 2.13.18
Essentials: A. 4 Sets Deadlift x 4-6 reps 60-80% @Tempo 2020 On the 2:30 min Mark Or ADAPT B. 5 Rounds For Time: Jumping Pull Ups x 20 reps Sumo Deadlift High Pull x 20 reps Dumbbell Deadlift x 20 reps Fitness: A. 4 Sets Deadlift x 4-6 reps 60-80% @Tempo 2020 On the 2:30 […]
Friday Night Throwdown 2018 FAQ
The CrossFit Open is about two weeks away and No Excuses CrossFit is excited to announce its plans for the five-week online competition. Beginning on Friday, Feb. 23 and every Friday for the five weeks during the CrossFit Open, we will be hosting Friday Night Throwdown. The purpose of Friday Night Throwdown is to make […]
Monday 2.12.18
Essentials: A. Front Squat 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 12 min AMRAP Single Unders x 40 reps Box Step Ups x 20 reps Goblet Squat x 10 reps Fitness: A. Front Squat 12min to Build up to a Heavy (Not Maximal) Single […]
Saturday 2.10.18
Essentials: A. Hang Power Clean and Jerk 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 15 min AMRAP Box Dips x 20 reps V-Ups x 20 reps Fitness: A. Power Clean and Jerk 12min to Build up to a Heavy (Not Maximal) Single *This should […]
Friday 2.9.18
Essentials: A. 5 Sets 5 Push Press + 5 Seated Vertical Jumps Build to a Heavy, not maximal On the 2:30min Or ADAPT B. 3 Rounds for Time: Dumbbell Farmers Carry Walking Lunge x 50 ft Dumbbell Hang Power Clean x 20 reps Hang Leg Raises x 10 reps Fitness: A. 5 Sets 5 Push […]
Thursday 2.8.18
Essentials: A. 15min Parallette Plank x 30 sec Advanced Rehab Movement 1 Parallette Bridge x 30 sec Advanced Rehab Movement 2 Parallette Tuck Hold x 20 sec Advanced Rehab Movement 3 B. 12min EMOM Dumbbell Thruster x 6 reps 35/20 Push Up x 7 reps C. Mobility Foam Rolling Glute x 1min each side Lat/ […]
Wednesday 2.7.18
Essentials: A. 6 Sets PSn. Mid Thigh + PSn. Above Knee + PSn. Below Knee + PSn. Shin + PSn. Ground (5 total reps) EMPTY Barbell On the 2min Marks Or ADAPT B. For Time: 2 Rounds Bar Facing Burpee x 7 reps Overhead Squat x 7 reps 2 Rounds Bar Facing Burpee x 8 […]