Thursday 7.20.17
Essentials: A. 21min EMOM 1. Farmers Carry x 25 meters 2. Stone to Shoulder x 5 reps 3. Sled Push x 25 meters B. Mobility Foam Roller -Hamstring R x 1min -Hamstring L x 1min -Quad R x 1min -Quad L x 1min Seated Straddle x 2min Saddle x 2min Fitness/Performance: A. 21min EMOM 1. […]
Advance Rehab FMS test
No Excuses CrossFit is excited to announce its partnership with Advance Rehab. One of the first initiatives of the relationship is to have every member from No Excuses CrossFit get a Functional Movement Screening (FMS). The FMS screening will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am. […]
Wednesday 7.19.17
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. For Time: Front Squat x 30 reps 70% *From Rack* Fitness: A. 8 Sets Support Hold x 15 sec Ring Dip x 3 reps Rest […]
Tuesday 7.18.17
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. 5 Sets Plate Overhead Squat x 7 reps Build in weight On the 2min C. 3 Sets Single Arm Dumbbell walking Lunges x 5 […]
Monday 7.17.17
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. For Time: Deadlift x 30 reps 60% Lying Leg Lifts x 25 reps Single Unders x 200 reps […]
Saturday 7.15.17
Essentials: A. 15min EMOM 1. Kettlebell Windmill Right x 7 reps 2. Kettlebell Windmill Left x 7 reps 3. Lunge Jumps x 7 reps per leg B. For Time: 30-20-10 Kettlebell Swing Jumping Pull Up Incline Push Up Fitness: A. 15min EMOM 1. Kettlebell Windmill Right x 7 reps 2. Kettlebell Windmill Left x 7 […]
Friday 7.14.17
Essentials: A. 15min EMOM 1. Banded Side Shuffle x 50ft each direction 2. Empty Barbell Good Mornings x 10 reps 3. Support Hold x 30 sec B. 3 Rounds For Time: Wall Ball x 20 reps Burpee x 15 reps Fitness: A. 15min EMOM 1. Banded Side Shuffle x 50ft each direction 2. Barbell Good […]
Thursday 7.13.17
Essentials: A. Teams of 3-4 people 18min AMRAP Shuttle Run x 60 meters (20m) Burpee x 5 reps Assault Bike x 5 cal *1 Person must complete whole round* B. Mobility Lizard R x 3min Lizard L x 3min Bounds Angle x 3min Saddle x 3min Fitness/Performance: A. Teams of 3-4 people 18min AMRAP Shuttle […]
Wednesday 7.12.17
Essentials: A. 15min 1 RM Shoulder to Overhead B. 15min EMOM 1. Right Leg Front Rack Double Kettlebell Step Back Lunge x 5 reps 2. Left Leg Front Rack Double Kettlebell Step Back Lunge x 5 reps 3. Double Kettlebell Front Squat x 7 reps Fitness: A. 15min 1 RM Shoulder to Overhead B. 15min […]
Tuesday 7.11.17
Essentials: A. 15min Every 30 sec 1. Dumbbell Power Snatch Right Arm x 3 rep 2. Dumbbell Power Snatch Left Arm x 3 reps B. 25min AMRAP Assault Bike x 200 meters Air Squat x 15 reps Burpee Box Jump Over x 10 reps Fitness: A. 15min Every 30 sec 1. Dumbbell Power Snatch Right […]