Friday 2.12.16
Essentials: A. 10min EMOM Overhead Squat x 5 reps PVC or Training Bar B. 4 Sets Back Squat x 5 reps Set 1= 72% Sets 2,3,4= decrease weight from set 1 by 15lbs On the 2:30min Marks C. 15 min AMRAP: Wall ball x 40 reps Sit Ups x 30 reps Burpees x 20 reps […]
Thursday 2.11.16
Essentials: A. Mobility Dragon Right x 2min Low Dragon Right x 2min Dragon Left x 2min Low Dragon Left x 2min Half Seated Frog Right x 1min Fragon Right x 1min Half Seated Frog Left x 1min Fragon Left x 1min Puppy Dog x 2min B. 10min Working on Jerk Technique C. Every 2min For […]
Wednesday 2.10.16
Essentials: A. 4 Sets Pausing (4 sec) Front Squat x 3 reps 65(+5lbs)% On the 2:30min or ADAPT B. From 0-7min Row 1000 meter for time From 7-14min Find a 1RM Deadlift From 14-21min AMRAP Kettlebell Swing x 7 reps Burpees x 14 reps Fitness: A. 4 Sets Pausing (4 sec) Front Squat x 3 […]
Tuesday 2.9.16
Essentials: A. 10 Sets Hang Full Snatch x 3 rep PVC or Training Bar On the 1min Mark B. 4 Sets Jump Squats x As Many Reps as Possible in 1 min On the 2:30min Mark or ADAPT C. 10min AMRAP Single Arm Front Rack KB Squat x 3 per arm High Box Step Ups […]
Monday 2.8.16
ITS COMING, WILL YOU BE THERE!!! Essentials: A. 4 Sets Dumbbell Overhead Carry x 100 meters On the 2:30min Marks or ADAPT B. 12min EMOM Odd: Tempo Ring Pulls @30×1 x 5 reps Even: Bottom of Push Up Hold x 15 sec C. For Time: 21-15-12-9-6 Clean and Jerk 15-10-8-6-4 Incline Push Ups Fitness: A. […]
Saturday 2.6.16
Essentials: A. Mobility Bond Angle x 2min Seated Forward Fold x 2min Lizard Right x 1min Pigeon Right x 1min Lizard Left x 1min Pigeon Left x 1min Sphinx or Seal x 2min B. Teams Of 2-3 People 18min AMRAP (1 Person working at a time) Dumbbell Thruster x 50 reps Incline Push Ups x […]
Friday 2.5.16
Essentials: A. 4 Sets Back Squat x 5 reps Set 1= 72% Sets 2,3,4= decrease weight from set 1 by 20lbs On the 2:30min Marks B. 3 Rounds Each For Time: Run x 150 meters Wall ball x12 Burpees x 10 Wall Balls x 12 Burpees x 10 Run x 150 meters Rest 6min Fitness: […]
Thursday 2.4.16
Essentials: A. Mobility Standing Straddle x 2min Twisted Cross Right x 2min Twisted Cross Left x 2min Archer Arms in Saddle Right x 2min Archer Arms in Saddle Left x 2min Saddle x 2min B. 10min Working on Gymnastics Pushing Movements (Push Ups, Dips, Ring Dips, HSPU…) C. 4min EMOM Box Jump x 12 reps […]
Friday Night Throwdown 2016 FAQ
The CrossFit Open is about three weeks away and No Excuses CrossFit is excited to announce its plans for the five-week online competition. Beginning on Friday, Feb. 26 and every Friday for the five weeks during the CrossFit Open, we will be hosting Friday Night Throwdown. The purpose of Friday Night Throwdown is to make […]
Wednesday 2.3.16
Essentials: A. 6 Sets Hang Full Clean PVC or Training Bar x 10 reps On the 2:30min Marks B. 4 Sets Pausing (4 sec) Front Squat x 3 reps 65% On the 2:30min or ADAPT C. 12min AMRAP Burpee Box Step Ups x 10 reps Sit Ups x 20 reps Power Clean x 30 reps […]