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Wednesday 5.6.15
Essentials: A. 8 Sets Dead Stop Deadlift x 3 rep 65% On the 75sec Marks Rest 3min B. 5 Sets Walking Sled Pulls with Straps between legs x 25 meters On the 2:30min Rest 3min C. For Time: 40-30-20-10 Kettlebell Swing Single Unders Fitness: A. 8 Sets Dead Stop Deadlift x 2 rep 75% On […]
Tuesday 5.5.15
Essentials: A. 5 Sets Press x 3 reps on the 2:30min Rest 3min B. 5 Sets Band Pull Apart Pulses x 20 reps On the 2min or A.D.A.P.T. Program Rest 3min C. 15min AMRAP Incline Push Up x 2 reps Bent Over Rows x 4 reps Burpees x 8 reps Fitness: A. 5 Sets Behind […]
Monday 5.4.15
Essentials: A. 12 Sets Front Squat x 1 rep 70% On the Min Marks *First 6 sets Tempo 32×1* Rest 3min B. 5 Sets Dumbbell Box Step Ups x 5 reps per leg On the 2:30min Rest 3min C. 3 Rounds For Time: Deadlift x 10 reps Front Squat x 10 reps *Weight for both […]
Monday 5.4.15
Essentials: A. 12 Sets Front Squat x 1 rep 70% On the Min Marks *First 6 sets Tempo 32×1* Rest 3min B. 5 Sets Dumbbell Box Step Ups x 5 reps per leg On the 2:30min Rest 3min C. 3 Rounds For Time: Deadlift x 10 reps Front Squat x 10 reps *Weight for both […]
Saturday 5.2.15
Essentials: A. 25min AMRAP Team of 3-4 Each Team Member Rows x 25 cal (If 3 person Team one person has to Row twice) For the Remaining of the time: KettleBell Swing x 75 reps Step Ups x 75 reps Burpees x 75 reps Fitness: A. 25min AMRAP Team of 3-4 Each Team Member Rows […]
Friday 5.1.15
Essentials: A. Back Squat with 3sec pause , 10min to build to a heavy 5 rep Rest 3min B. 4 Sets Turkish Get Ups x 2-3 reps per Arm On the 2:30min or A.D.A.P.T. Program Rest 3min C. For rep: Bottom to Bottom Tabata + Run x 400 meters for time *These will be two […]
Thursday 4.30.14
THROW BACK THURSDAY Essentials: A. 12min Teaching GHD Machine and the correct form of the Back Extension and Hip Extension B. For Time: Box Jumps x 25 reps Jumping Pull Ups x 25 reps Kettlebell Swing x 25 reps Walking Lunges x 25 reps Sit Ups x 25 reps Push Press x 25 reps Good […]
Wednesday 4.29.15
Essentials: A. 10 Sets Rings Pulls x 6-10 reps On the Min Rest 3min B. For Time: Dumbbell Push Press x 40 reps Rest 3min C. 7min AMRAP Bent over Bar bell Row x 7 reps Incline Push Up x 7 reps Fitness: A. 10 Sets Rings Pulls with elevated feet x 3-5 reps On […]
T-shirt pre-order
No Excuses CrossFit T-shirt pre-order Place your order for your T-shirt or tank top at the gym this week. Cost is $25 for each shirt or tank top. Deadline to order is Monday, May 4. E-mail brandon@noexcusescrossfit.com with any questions or concerns.
Tuesday 4.28.15
Essentials: A. 3 Sets Front Squat x 3@50%, 3@60%, 3@70% Tempo 32×1 all sets On the 3min Marks Rest 3min B. 5 Sets Partner Med Ball Twist Throw x 5 reps per side On the 2min Marks or A.D.A.P.T. Programming Rest 3min C. For Time: 30-20-10 Front Squat Wall Ball Sit Up Fitness: A. 3 […]
