Monday 2.13.17
Essentials: A. 15min EMOM Hang Squat Clean and Jerk x 3 reps PVC/Training Bar/Empty Barbell B. 3 Sets (Record Row time and reps for each round): 3 Min AMRAP Row x 400 meters Jumping Pull Up x AMRAP Remaining Time Rest 3min Fitness: A. Squat Clean and Jerk 10 Set(5min) x 1 rep every 30 […]
Saturday 2.11.17
Essentials: A. 5 Sets Hang Power Clean x 10 reps pvc/training bar/empty barbell On the 2:30min B. 8min AMRAP Deadlift x 8 reps Russian Kettlebell Swing x 8 reps Fitness: A. 5 Sets Clean Deadlift + Floating Power Clean x 3 reps (Singles) 75% On the 2:30min B. 8min AMRAP Deadlift x 8 reps 95/65 […]
CrossFit Kids gears up for February
A new block of CrossFit Kids starts up at No Excuses CrossFit on February 20th. CrossFit Kids is a general fitness program for elementary school kids. The program focuses on developing good movement mechanics through fun games, engaging activities and age-appropriate workouts! Our focus is fun as we explore movement and develop competence in a wide variety […]
CF Teens: Thursday 2.9.17
Skill: Hang Squat Clean WOD: 21-15-9 Burpee MB Clean Box Jump
Friday 2.10.17
Essentials: A. 4 Sets Max Rep Elevated feet Plank Shoulder taps x 30sec -Rest 1min- Max Rep incline Push Up x 30sec -Rest 1min- B. For Time: Wall Ball x 35 reps Back Squat x 21 reps 50% Wall Ball x 25 reps Back Squat x 15 reps 50% Wall Ball x 15 reps Back […]
CF Teens: Wednesday 2.8.17
Skill: Deadlift Technique Work WOD: For Time: 15-10-5 Deadlift (increase weight each set moderate, moderately heavy, heavy) 30-20-10 Pull up/Ring Row
Yearly Benchmark Series Info
No Excuses CrossFit is excited to announce the Yearly Benchmark Series. We have selected 16 workouts that consist of some of the CrossFit staples like ‘Fran’ and ‘Jackie’ to Hero WODs like ‘Murph’ and ‘Randy’ that will be tested multiple times during 2017. Why do benchmark WODs? Since the fall of 2013, No Excuses has […]
Thursday 2.9.17
Essentials: A. Mobility Dragon R x 1min Extended arm Lizard R x 1min Lizard R x 1min Pigeon R x 1min Dragon L x 1min Extended arm Lizard L x 1min Lizard L x 1min Pigeon L x 1min Thread the Needle R x 1min Thread the Needle L x 1min Puppy Dog x 1min […]
CF Teens: Tuesday 2.7.17
Strength: 5 sets: DB Bench Press x 10 Push Up x 10 OT2:30 WOD: AMRAP 12 Teams of 2 Med ball walking Lunges (~30 feet) Wall Ball x 7 Med ball Sit Ups x 7 Sprint back to partner Complete one round and switch partners
Wednesday 2/8/17
Essentials: A. 7 Sets Hang Muscle Snatch x 5 reps PVC/ Training Bar/ Empty Bar On the 2min Or ADAPT B. 3 Sets Sumo Deadlift High Pull x 10 reps Burpee Box Step Overs x 10 reps Row x 15 cal Rest 2:30min Fitness: A. 7 Sets Snatch x 2 reps (Singles) 75-85% On the […]