Monday, March 20

Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment Required: Foam roller, light/medium band, barbell 1) 1 Round: – 60s each Foam […]

Saturday, March 18

Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment Required: Foam roller, light KB, plyo box 1) Foam roll wherever you need […]

Friday, March 17

Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – BP Big Three Upper 2) AMRAP 5 at a slow pace: – 4 Yoga Push-up – 5 KBS – 5 each […]

Thursday, March 16

Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 2 each Spiderman Lunge 2) 2 Rounds: – BP Big Three 3) AMRAP 4: – 2 each Shin Box + Hip Lift – 5 each Goblet Reverse Lunges – 5 KB RDLs – 5 […]

Wednesday, March 15

Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 Ft Crab Walk – 10 Band Pass Throughs – 5 each Bodyweight Lunge – 60s Row increasing pace […]

Tuesday, March 14

Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – BP Big Three Upper 3) 3 Rounds of: – 10 Band Pass through – 5 each Split Stance 1-arm KB Rows – 3-5 Plyo Push-ups 4) Bench […]

Monday, March 13

Prep Equipment required: Foam roller, medium/light band 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 10 each Sciatic Nerve Floss 2) 2 Rounds: – BP Big Three 3) AMRAP 4: – 5 each Lateral Lunge – 10 each X-Band Walk – 20 Ft Bear Crawl 4) Air Bike 10-15s sprint for […]

Saturday, March 11

Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) AMRAP 4 at a slow pace: – 3 each DB Snatch – 5 Up downs – 30s Jump Rope Practice A. ‘Cookie Monster’ With […]

Friday, March 10

Prep Equipment required: Foam roller, barbell, light KB 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll – 5 Upward to Downward Facing Dog w Toe Touch 2) 2 Rounds: – BP Big Three Upper 3) 3 Rounds: – 6 Barbell Rows – 6 Barbell Thrusters – 10 Scap Pull-ups – 10 Kip […]

Thursday, March 9

Prep Equipment required: Foam roller, medium/light band 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 10 each Sciatic Nerve Floss 2) 2 Rounds: – 10s each Deadbug – 10s each Side Plank Clamshell 3) AMRAP 4: – 1 each Side/Side Deep Lunge + Twist – 10 each X-Band Walk – 10 […]