Friday 3.17.17
Essentials: A. 4 Sets Max Rep Elevated feet Plank Shoulder taps x 45sec -Rest 45sec- Max Rep incline Push Up x 45sec -Rest 45sec- B. 3 Sets Back Squat x 5 reps 65% Parallette Facing Burpee x 5 reps Row x 250 meters (Max Effort) Rest 5min Fitness: A. 4 Sets Max Rep Handstand Push […]
SPIRIT OF THE OPEN 17.3: Nathan Rushin
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 3.16.17
Tabata Burpees (must accumulate at least 40 reps. Masters (50+) must aciculate at least 32 reps) Essentials/Fitness/Performance: A. Mobility Cross shin archer R x 1min Cross Shin Archer L x 1min Single Leg Saddle R x 1min Single Leg Saddle L x 1min Supine Twist R x 1min Supine Twist L x 1min Pinwheel R […]
Wednesday 3.15.17
Tabata Burpees (must accumulate at least 40 reps. Masters (50+) must aciculate at least 32 reps) Essentials: A. 7 Sets Snatch Balance x 7 reps PVC/Training Bar/Empty Barbell On the 2:30 Or ADAPT B. 21-15-9-3 Alternating Dumbbell Snatch 12-9-6-3 Incline Push Up Fitness: A. 7 Sets Full Snatch x (3,3)70-80% (2,2)80-90% (1,1,1)90%+ On the 2:30 […]
Tuesday 3.14.17
Tabata Burpees (must accumulate at least 40 reps. Masters (50+) must aciculate at least 32 reps) Essentials: A. 5 Sets Front Squat x 3 reps build in weight each set On the 2:30min B. Yearly Benchmark ‘Jackie’ For Time: Row x 1000 meters Thruster x 50 reps Jumping Pull Ups x 30 reps Fitness: A. […]
Monday 3.13.17
FNT Weekly Challenge: Tabata Burpee (20sec of work : 10sec of rest for 8 rounds) Must complete 40 reps or more ; age +50 must complete 32 reps or more. Essentials: A. 5 Sets 5 Kips on Bar + 7 Ring Pulls + 9 Parallette Dips On the 3min Or ADAPT B. 20min AMRAP Run x 200 meters Unbroken Wall […]
Saturday 3.11.17
Essentials: A. 3 Sets Deadlift x 7,5,3 reps 70,77,85% On the 3min Marks B. 4 Rounds For Time: Dumbbell Burpee x 8 reps Kettlebell Swing x 14 reps Fitness: A. 3 Sets Deadlift x 7,5,3 reps 70,77,85% On the 3min Marks B. 4 Rounds For Time: Bar Muscle Up x 4 reps Power Clean x […]
Friday 3.10.17
Essentials: A. 5 Sets Back Squat x 3 reps Build weight on each set; Pause 3sec at bottom of first rep on each set On the 2:30min B. 10min AMRAP Dumbbell Step back Lunge x 12 reps Dumbbell Push Press x 10 reps Kettlebell Swing x 8 reps Fitness: A. 5 Sets Back Squat x […]
SPIRIT OF THE OPEN 17.2: Vince Raia
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 3.9.17
FNT Week 3 Challenge: Do these 3 mobility poses for 2min Each (Lizard R and L, Pigeon R and L, Saddle) Essentials: A. Mobility Seated Straddle x 4min Seated Forward Fold x 3min Bound Angle x 2min Pinwheel R x 1min Pinwheel L x 1min Sumo Squat x 2min B. Team of 2-3 People 27-21-15-9-15-21-27 […]