Athlete Spotlight: Adam Perillo

Check out our Athlete Spotlight on Adam Perillo

Wednesday 8.5.15

Essentials: A. 2 sets Kettlebell Swing x 35 reps *The first set everyone does a lighter weight. The second set you must increase the weight so that it more than doubles your time of the first set On the 5min Mark or ADAPT (4 Sets) B. Deadlift ;10min to build up to 72-77% on the […]

Tuesday 8.4.15

Essentials: A. 4 Sets Ring Pulls x 12 reps Single Arm DB Bent Over Row x 3-5 reps per arm On the 2:30min Mark B. 4 sets Shoulder Press x 4 reps Parrelette Dips x 6 reps On the 2:30min Marks C. 3 Rounds For Time: Row 18 cal Incline Push Ups x 15 reps […]

Fischer’s victory leads No Excuses CrossFit at X&Y competition

ATLANTA — Chris and Tara Fischer, better known as Wall Ball and Chain, took first place at the Atlanta Affiliate League’s X&Y competition on Saturday at Venture CrossFit. The married couple of nine years had three finishes in the top five in the social division to tie for the championship. No Excuses CrossFit had 13 […]

Monday 8.3.15

Essentials: A. 20 Sets Speed Back Squat x 1 rep @ 47% On the 30sec Marks B. 4 Sets Plate Overhead Step Back Lunges x 10 reps per leg On the 3min C. 4 Sets Goblet Squat x 5 reps 95/65 V-Up x 10 reps Burpees x 15 reps Rest 2min Fitness: A. 20 Sets […]

Hugo Open 2015 WODs

Wod 1 Scaled: 5min AMRAP 4 person Syncro Sit Ups x 7 reps 4 Person Syncro Squats x 7 reps -2min Transition / Rest 7min for each person to find a 1RM Deadlift *If a team has 3 or 4 guys then 65% will be taken as the score of the highest 1 or 2 […]

Saturday 8.1.15

Essentials: A. 3 Rounds Not For Time;For Quality: Lying Leg Lifts (Candle Sticks) x 10 reps Plank x 30sec Band Pull A Parts x 20 reps Arch Body x 30sec B. 4 Rounds for Time: Row x 500 meters Burpee Box Jump x 10 reps Kettle Bell Swing x 10 reps Dumbbell Snatch x 10 […]

Friday 7.31.15

Essentials: A. 4 Sets Side Plank on Hand Shifts x 10 per side On the 3min Marks B. 10min to Find a 10 RM Front Squat C. For Time: Front Squat x 10 reps 80% Burpees x 10 reps Dumbbell Thruster x 10 reps Burpees x 10 reps Fitness: A. 4 Sets Heels to Wall […]

Thursday 7.30.15

Essentials: A. 12min Working on the skill of the Jump Rope ie. Singles, Doubles, Triples *Every 2min stop what you are doing and perform 5 burpees as fast as possible* B 3 Sets 4min AMRAP(2-3 person team) Sandbag Relay x 50 meters *1 Round is when each time a team member completes 50m* Rest 4min […]

Wednesday 7.29.15

Essentials: A. 10 Sets Heavy Russian KBS x 15 reps On the Min Marks B. 20 Sets Speed Deadlift x 1 rep 62% On the 30sec Marks C. 15.1A 9min AMRAP Hanging Knee Raises x 15 reps Deadlift x 10 reps 85/55 Power Snatch x 5 Reps 85/55 Fitness: A. 10 Sets Power Clean x […]