No Excuses CrossFit 2016 Year in Review
Our 8th Year as an Affiliate was a great one! Let’s review 2016! January: We kicked off the year with a Gwinnett Affiliate League Team competition. Teams of 4 competed in three workouts at No Excuses. We also hosted a USAW Sports Performance clinic and launched the Nutrition Throwdown. Our membership was gearing up for the competitive CrossFit season […]
Friday 12.30.16
Essentials: A. 12min EMOM 1. Arch Hold x 20 sec 2. Bottom Of Push Up Hold x 20 sec 3. Barbell on Back Jump Lunge x 10 reps B. 20min AMRAP Burpee x 10 reps Dumbbell Hang Full Clean x 10 reps Dumbbell Overhead Carry x 100 meters Run x 200 meter Fitness: A. 12min […]
Thursday 12.29.16
Essentials: A. Mobility Standing Straddle x 2min Saddle x 2min Puppy Dog x 1min Twisted Cross Right x 1min Twisted Cross Left x 1min Standing Straddle x 2min B. 3 Sets Hollow Hold x 30 sec V-Ups x 10 reps Arch Hold x 30 sec On the 3min Or ADAPT C. Team of 2-3 people […]
Wednesday 12.28.16
Essentials: A. 15min EMOM Odd: Snatch Lift Off x 10 reps Even: Overhead Squat x 5 reps B. 4 Rounds For Time: Row x 10 cal Sumo Deadlift High Pull x 10 reps Rest 2min *16min Cap* Fitness: A. 12min EMOM Odd: Snatch Lift Off x 10 reps Even: Snatch Pull Unders x 5 reps […]
Tuesday 12.27.16
Essentials: A. 12min EMOM 1.Front Squat x 1 rep Tempo 10.10.x.1(Weight selection should reflect having good positioning with the tempo given) 2.Right Leg Dumbbell Step Up x 5 reps 3.Left Leg Dumbbell Step Up x 5 reps B. At 0:00 Begin For Time: Single Under x 75 reps Dumbbell Push Press x 10 reps Single […]
Monday 12.26.16
One class time on Monday at 9 am. Essentials: A. 12min EMOM 1.Single Leg Glute Bridge x 5 reps per Leg (Pause 3 sec) 2. Bent Over Dumbbell Row x 5 reps per Arm 3. Ring Pull x 10 reps B. Partner WOD (Team of 2) 20min AMRAP Burpee x 15 reps Box Jump x […]
Saturday 12.24.16
‘SANTA’ First we load the sleigh – I think 30 power cleans (from the floor, not a hang or squat clean) would be representative. Yeah, Santa probably has the elves load his sleigh, but we’re here to do a wod, not renegotiate the elf union contract. On to delivering the loot. Lots of jumping in […]
Friday 12.23.16
Essentials: A. 12min EMOM 1. Arch Hold x 20 sec 2. Plank Shoulder Taps x 10 per arm 3. Med Ball Clean x 10 reps B. 3 Rounds For Time: Dumbbell Man Maker x 5 reps Run x 400 meters Fitness: A. 12min EMOM 1. GHD Leg Lifts x 10 reps 2. Nose to Wall Shoulder Taps […]
Thursday 12.22.16
Essentials: A. Mobility Single Leg Saddle Right x 2min Single Leg Saddle Left x 2min Cross Shin with Archer Arm Right x 1min Cross Shin with Archer Arm Left x 1min Cross Shin Eagle Right x 1min Cross Shin Eagle Left x 1min Seal x 1min Sumo Squat x 2min B. Team of 3-4 25min […]
Wednesday 12.21.16
Essentials: A. 14min EMOM Odd: Snatch Lift Off x 10 reps Even: Snatch Push Press x 10 reps B. For Time: No Push Up Burpee Box Jump x 50 reps Sit Ups x 50 reps Goblet Squat x 50 reps *10min Cap* Fitness: A. 14min EMOM Odd: Snatch Lift Off x 10 reps Even: Drop Snatch x […]