Tuesday 8.8.17
Essentials: A. 12min Every 30 sec Weighted Vertical Jump x 4 rep 5-15lbs B. 7 Rounds For Time: No Push Up Burpee x 6 reps Dumbbell Overhead Step Back Lunge x 3 per Arm Rest 1min Fitness: A.12min Every 20 sec Power Snatch x 1 rep Min 0-4 65% Min 4-8 70% Min 8-12 75% […]
Monday 8.7.17
Essentials: A. Deadlift x 5 reps @Tempo 4040 Build in weight each set On the 2:30min Or ADAPT B. 5 Sets Sled Push x 20 meters As Heavy as possible On the 2:30min C. 4 Sets Parallette to Tuck x 7 reps On the 2:30min Fitness: A. 5 Sets Staggered Stance Deadlift x 3 reps per leg […]
Saturday 8.5.17
Essentials: A. Teams or 3-4 people 20 min AMRAP Air Squats x 25 reps (Non working teammates must Hold Wall Sit) No Clap Burpee x 25 reps (Non working teammates must Hold Plank) Run x 400 meters (all together) B. Mobility Dragon R x 1min Dragon L x 1min Lizard R x 1min Lizard L […]
Friday 8.4.17
Essentials: A. 3 Sets Back Squat x 5 reps build in weight each set Tempo 4040 3 Sets Back Rack Deficit Step Back Lunge x 5 reps per leg Tempo 4040 Build in weight each set On the 2:30min Marks Or ADAPT B. 8 Rounds For Time: Rope Sit to Stand x 6 reps Front […]
No Excuses CrossFit Fall RP Challenge
NO EXCUSES CROSSFIT FALL RP CHALLENGE When: Aug. 19 through Nov. 11 Cost: $89 ($20 off the RP templates with an exclusive No Excuses code) How long is the challenge? 12 weeks What’s included? Access to the No Excuses CrossFit RP page for question, support, venting. Knowledgeable coaches who have done RP in the past. […]
Thursday 8.3.17
Essentials: A. Teams of 2-3 For Time: Burpee Box Jump x 30 reps Run x 200 meters (1 person) Kettlebell Swings x 40 reps Run x 200 meters (1 person) Thruster x 50 reps Run x 200 meters (1 person) Assault Bike x 60 Cal Run x 200 meters (1 person) *All other work besides […]
Wednesday 8.2.17
Essentials: A. 8 Sets Support Hold x 15sec Dip Negatives x 3 reps Rest 15 sec Hollow Hold x 15 sec Tuck Up x 6 reps On the 2min B. 3 Sets Double Kettlebell Front Rack Alternating Step Back Lunge x 1min Rest 30 sec Double KettleBell Front Squat x 1min Rest 30 sec Wall […]
Tuesday 8.1.17
Essentials: A. 7 Sets 3 Behind the Neck Push Press + 3 Behind the Neck Push Jerk + 3 Snatch Balance PVC, Training Bar, Empty Barbell On the 2min Mark B. 21-15-9 Alternating Dumbbell Power Snatch Ring Pulls Incline Push Up Fitness: A. 7 Sets Pausing Squat Snatch @ Knee + Squat Snatch + Overhead […]
Monday 7.31.17
Essentials: A. 5 Sets Plank Complex 2.0 (4 Opposite Arm Opposite Leg Lifts + 10 sec Plank Hold) x 4 Complexes Rest 30 sec Pike Push Up x 5 reps On the 3min Marks Or ADAPT B. Yearly Benchmark For Time 21-15-9 Deadlift Box Jump Fitness: A. 5 Sets Handstand Complex 2.0 (180 degree Box […]
Saturday 7.29.17
Essentials: A. 5 Sets Standing Strict Press x 5 reps Dumbbell Renegade Row x 5 reps per Arm On the 2:30min Marks B. 3 Sets Every 3min Complete Burpee Box Jump Over x 12 reps Kettlebell Swing x 24 reps Fitness: A. 5 Sets Standing Strict Press x 5 reps Kettlebell Renegade Row x 5 […]