Saturday 1.27.18
Essentials: A. 18 min EMOM 1. Single Arm KB Overhead Waiters Carry x 50 ft per Arm 2. Bottom of Goblet Squat Hold x 30 sec 3. No Push Up Burpee x 10 reps Rest 4min 18 min EMOM 1. Turkish Get Up x 1 rep per Arm 2. Goblet Wall Sit x 30 sec […]
Friday 1.26.18
Essentials/Fitness: A. In 10min Find Your 1 Rep Max Deadlift Rest 3min B. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 3min C. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 3min D. For a Total of Reps Tabata Anchored Sit Up (8 sets; […]
Thursday 1.25.18
Essentials: A. 15min Not amrap Bike x 1min Advanced Rehab movement 1 Row x 1min Advanced Rehab movement 2 Run x 1min Advanced Rehab movement 3 B. Teams of 2 15min AMRAP Row x 60 cal Box Jump Over x 50 reps 24/20 Pull Up x 40 reps *One person working at a time, switch […]
No Excuses CrossFit Open Prep Seminar
Prepare for the 2018 CrossFit Open with No Excuses CrossFit’s Open prep seminar, which will teach you the training principles we have found most effective in preparing our athletes for the Open. Whether this is your first CrossFit Open, you want to perform well in the Open, or place a certain spot in your division, […]
Wednesday 1.24.18
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 1.23.18
Essentials: A. 12min EMOM 1. Rope Climb Foot Hook x 3 rep 2. Double Kettlebell Clean and Jerk x 7 reps 3. Seated Hip Flexor Leg lifts x 12 reps Or ADAPT B. Yearly Benchmark ‘DT’ 5 Rounds For time: Deadlift x 12 reps Hang Power Clean x 9 reps Push Jerk x 6 reps […]
Monday 1.22.18
BENCHMARK WEEK 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 […]
Saturday 1.20.18
Essentials: A. 2 Rounds 6min AMRAP Run x 100 meters Ring Pull x 5 reps Wall ball x 7 reps Rest 4min 6mn AMRAP Run x 100 meters Bear Crawl x 10 meters Dumbbell Front rack Walking Lunge x 25 feet Rest 4min Fitness: A. 2 Rounds 6min AMRAP Run x 100 meters Pull Up […]
Friday 1.19.18
Essentials: A. 15min EMOM 1. Barbell Goodmorning x 10 reps 2. Back Squat x 10 reps 3. Barbell on Back Alternating Step Back Lunges x 10 reps *Use same load for all 3 movements, do not increase weight until you compete a full set of all movements B. 10 Rounds For Time: Box Jump/Step Over […]
Thursday 1.18.18
Essentials: A. 12min Advanced Rehab Warm Up B. Granite Games ThrowDown WOD #2 15min AMRAP Ring Pull x 20 reps Box Jump/Step Up x 40 reps 24/20 Hanging Knee Raises x 20 reps Single Unders x 80 *divide reps however you’d like* C. Mobility Seated Straddle x 5min Puppy Dog x 2min Seal x 2min […]