Tuesday 3.28.17

Essentials: A. 9min EMOM 1.Right Side Plank x 30 sec 2. Left Side Plank x 30 sec 3. V-Ups x 10 reps 9min EMOM 1. Turkish Get Up x 2 reps per arm 2. Overhead KB Carry x 50 ft per arm 3. Bear Crawl x 30 sec Or ADAPT B. Yearly Benchmark OPEN WOD […]

Monday 3.27.17

BENCH MARK 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 […]

Saturday 3.25.17

Essentials: A. 15min EMOM 1. Glute Bridge x 15 reps 2. Cossacks Squat x 5 reps per leg 3. Seated Russian Twist x 15 reps per side B. Tabata Run Air Squat Run No Push Up Burpee Fitness: A. 15min EMOM 1. Glute Bridge x 15 reps 2. Cossacks Squat x 5 reps per leg […]

Friday 3.24.17

Essentials: A. 16min EMOM 1. Superman Hold x 30 sec 2. Jumping Back Squat x 10 reps 3. Inch Worms x 10 reps 4. Good Mornings x 10 reps B. 10min AMRAP Box Jump Step Down x 35 reps Wall ball x 35 reps Sumo Deadlift High Pull x 35 reps Incline Push Up x […]

SPIRIT OF THE OPEN 17.4: Lindsay Morris

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during the 2017 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]

Thursday 3.23.17

FNT Week 5 Challenge: Hold Bottom of squat for 5min, must be completed within 15min of starting. Essentials: A. Mobility Lizard R x 2min Lizard L x 2min Pinwheel R x 2min Pinwheel L x 2min Puppy Dog x 2min Sumo Squat x 1min B. Team of 3-4 people 1 Person Working at a time: […]

Wednesday 3.22.17

FNT Week 5 Challenge: Hold Bottom of squat for 5min, must be completed within 15min of starting. Essentials: A. 12min EMOM 1. Pausing Overhead Squat x 3 reps (3 sec pause at bottom) 2. Chest to Ring Hold x 20 sec B. 8 Rounds For Time: Goblet Squat x 8 reps Hanging Knee Ups x […]

Tuesday 3.21.17

FNT Week 5 Challenge: Hold Bottom of squat for 5min, must be completed within 15min of starting. Essentials: A. 18min EMOM 1. One arm KB Waiters Carry, One Arm KB Front rack Carry x 50 ft each side 2. Goblet Step Back Lunge x 5 reps per leg 3. Side Plank x 20 sec per […]

Monday 3.20.17

FNT Week 5 Challenge: Hold Bottom of squat for 5min, must be completed within 15min of starting. Essentials: A. 15min EMOM 1. Barbell Hip Thrust x 10 reps 2. Box Dips x 7-12 reps 3. Hollow Hold x 20 sec B. 10-8-6-4-2 Man Maker Jumping Pull Up Fitness: A. 15min EMOM 1. Pausing Split Jerk […]

Saturday 3.18.17

Essentials: A. 5 Sets Hang Power Clean x 10 reps pvc/training bar/empty barbell On the 2:30min B. For Time: Kettlebell Swing x 70 reps Box Step Overs x 70 reps Fitness: A. 5 Sets 3 Clean Deadlifts + 1 Floating Power Clean 75% +15-20lbs On the 2min B. For Time: Kettlebell Swing x 70 reps […]