USAW Sport Performance Coaching Course & Certification
No Excuses CrossFit is hosting the USA Weightlifting Sport Performance Coaching Course and Certification on Saturday, Jan. 23 and Sunday, Jan. 24. The cost is $495 and will be instructed by C.J. Stockel. Go to https://www.usaw.hangastar.com/EMS_Courses_Register.aspx to register for the course or contact the event coordinator at info@noexcusescrossfit.com for more information. The entry level course […]
Thursday 11.5.15
Essentials: A. Mobility Puppy Dog x 3min Lizzard Right Leg x 3min Lizzard Left Leg x 3min Seated Archer Right Arm x 2min Seated Archer Left Arm x 2min Seated Straddle x 2min B. 4min Max Cal Row -Then right into- 15min AMRAP 65% Slam Ball Ground to Shoulder x 10 reps Slam Ball Carry […]
Wednesday 11.4.15
Essentials: A. 3 Sets Jumping Back Squat x 10 reps On the 3min Marks B. For Time: Burpee x 10 reps Wall Ball x 15 reps Deadlift x 20 reps Burpee x 10 reps Wall Ball x 15 reps Goblet Squat x 20 reps Burpee x 10 reps Wall Ball x 15 reps Dumbbell Push […]
Tuesday 11.3.15
Essentials: A. EMOM x 10min Odd: Banded PVC Lat Pull Down x 10 reps Even: Parrelette Dip x 7 reps B. 2 Sets 2:30min AMRAP Run x 200 meters Shoulder to Overhead x AMRAP Remaining Time Rest 30sec -No Rest- 2 Sets 2:30min AMRAP Row x 200 meters Ring Pull x AMRAP Remaining Time Rest […]
Monday 11.2.15
Essentials: A. 5 Sets Single Leg RDL x 10 reps per leg On the 2:30min or ADAPT B. 17min AMRAP Row x 15 Cal Box Jump x 12 reps Deadlift x 9 Reps Russian Kettlebell Swing x 6 reps Fitness: A. 5 Sets Power Snatch Cluster x 1.1.1 reps On the 2:30min or ADAPT B. […]
Saturday 10.31.15
Essentials: A. 10min to Build Up to a Heavy Strict Standing Press B. The Zombie 20min AMRAP Man Maker x 1 rep Incline Push Ups x 2 reps Man Maker x 2 rep Incline Push Up x 4 reps Man Maker x 3 rep Incline Push Up x 6 reps Man Maker x 4 rep […]
Friday 10.30.15
Essentials A. 4 Sets Banded Bar Step Under Squats x 20 reps On the 3 min B. 5 Sets Pausing Front Squats (3sec) x 4 reps On the 2:30 min C. 5 Min AMRAP Dumbbell Deadlift x 5 reps Dumbbell Shoulder to Overhead x 5 Reps Fitness: A. 4 Sets Hang Clean From Mid Thigh […]
Thursday 10.29.15
Essentials: A. Mobility Puppy Dog x 3min Saddle x 3min Twisted Cross Left x 2min Twisted Cross Right x 2min Butterfly x 2min B. For Time: Row x 5000 meters Fitness/Performance: A. Mobility Puppy Dog x 3min Saddle x 3min Twisted Cross Left x 2min Twisted Cross Right x 2min Butterfly x 2min B. For […]
Wednesday 10.28.15
Essentials: A. 5 Sets Butterfly Seated Dumbbell Overhead Hold x 45sec On the 2min Marks or ADAPT B. 4 Sets Back Squat Cluster x 3.3.3 Tempo 33×1 Rest 30 sec between Clusters On the 3 Min Marks C. 6 Rounds For Time: Back Squat x 5 reps 75% Burpees x 10 reps *Back Squat from […]
Tuesday 10.27.15
Essentials A. 4 Sets 1 Foot Standing Band Row x 20 reps Tempo 31×1 On the 2:30min Marks B. 3 Sets Inch Worm Complex (Walkout + Plank + Push Up + Walk out to full extension + Walk feet to hands) x 5 reps Leg Raise x 10 reps per leg On the 3min Marks […]