CrossFit Open 16.4 recap
16.4 is over. Or some people may refer to it as ’16.mysoreback.’ That was a rough one with deadlifts, wall balls rowing and handstand pushups. This week will be the last week of the Open and it will surely be a major challenge. Bring your ‘A’ game this week! 16.5 FOOD The menu for 16.5 […]
SPIRIT OF THE OPEN 16.4: Eli Bousarkis
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 2016 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]
Tuesday 3.22.16
Week 5 Accumulate 5 minutes at the bottom of the squat (no elbows on knees, keep tension in hips) + 5 minutes of standing straddle Essentials: A. 10 min EMOM Odd: Back Squat x 8 reps 50% Even: Dumbbell Bench Press x 8 reps B. 10min EMOM Hang Power Snatch x 3 reps Overhead Squat […]
Monday 3.21.16
Week 5 Accumulate 5 minutes at the bottom of the squat (no elbows on knees, keep tension in hips) + 5 minutes of standing straddle Essentials: A. 4 Sets Press x 9 reps On the 2:30 Min B. 10min EMOM Odd: Hang Power Clean x 10 reps Training Bar or Empty Barbell Even: Box Jumps […]
Saturday 3.19.16
Essentials: A. 10min EMOM ODD : Kettlebell Swing x 7 reps EVEN : Single Unders x 40 reps B. 15min AMRAP Thrusters X 10 reps Burpees X 15 reps Farmers Carry x 25 meters Fitness: A. 10min EMOM ODD : Power Snatch x 3 reps (Not touch and Go) 60% EVEN : Double Unders […]
16.4 info update
16.4 is … 13-minute AMRAP 55 deadlifts 55 wall balls 55 calorie row 55 handstand pushup or hand release push ups for scaled Full details of all the variations of the workout are available at http://games.crossfit.com/workouts/the-open To keep everything running smoothly, please read the following. There’s a few minor additions. • When you get to […]
Friday 3.18.16
Reminder: No Evening Class Due to Friday Night Throw Down Essentials: A. 13 min EMOM Barbell Hang Power Clean x 3 reps Barbell Hang Squat Clean x 3 reps Barbell Shoulder to Overhead x 3 reps B. 3 Sets Front Squat x 6-8 reps Start first set @50% and increase weight for each set but […]
Athlete Spotlight: Rick Clements
Read more about Rick Clements, our male March Athlete Spotlight
Athlete Spotlight: Christen Flowers
Read more about Christen Flowers, our female March Athlete Spotlight
Thursday 3.17.16
Friday Night Throw Down Week 4 Challenge Accumulate 2 minutes in a hollow body hold on the ground Accumulate 2 minutes in a superman hold on the ground + 4 minutes of saddle Essentials: A. Mobility Standing Straddle x 2min Archer in Dragon Right x 1min Extended Arm Lizard Right x 2min Lizard x 2min […]