Wednesday 3.11.15

Essentials: A. 5 Sets Deadlift x 5 reps Build to a Heavy On the 3min Marks Rest 3min B. 3 Sets Row x 1000 meters For time On the 10min Marks Fitness: A. 5 Sets Deadlift x 5 reps Build to a Heavy On the 3min Marks Rest 3min B. 3 Sets Row x 1000 […]

SPIRIT OF THE GAMES CROSSFIT OPEN 15.2: Dennis Scales

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 2015 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]

Tuesday 3.10.15

Essentials: A. 3 Sets Back Squat x 3@65, 3@75%, 3+@85% (add 5-10lbs to each set) tempo 32×1 (First 2 sets) On the 3min Rest 5min B. 5 rounds For Time: Alternating Dumbbell Power Snatch x 10 reps per arm Wall Balls x 20 Reps Fitness: A. 3 Sets Back Squat x 3@65, 3@75%, 3+@85% (add […]

Monday 3.9.15

Essential: A. 8 Sets Dumbbell Shoulder to Overhead x 7 reps On the Min Marks Rest 4min B. 10min AMRAP Ring Pulls x 5 reps Parelet Dips x 5 reps V-Ups x 5 reps Incline Push Ups x 5 reps Rest 4min C. 3 Sets Run x 200 meters On the 4min marks Fitness: A. […]

Saturday 3.7.15

Essentials: A. 18min AMRAP (Team of 3-4) Row x 10 cal (each Team member) Russian Kettlebell Swing x 50 reps Sit Ups x 40 reps Fitness: A. 18min AMRAP (Team of 3-4) Row x 10 cal (each Team member) Russian Kettlebell Swing x 50 reps 55/35 Med Ball Sit Ups x 40 reps 14/10 Performance: […]

Friday 3.6.15

Essentials: A. 3 Sets Deficit Step Back Front Rack Lunges x 5 per leg *Increase load each set* On the 3min Marks Rest 3min B. For Time: 20-10-5 Kettlebell Swings Burpees Fitness: A. 3 Sets Deficit Step Back Front Rack Lunges x 5 per leg *Increase load each set* On the 3min Marks Rest 3min […]

Thursday 3.5.15

Essentials: A. Each Part starts at the 10min Marks. The remaining of the time until that 10min mark is your rest. If rounds aren’t complete in the 10min then record the total reps and immediately move to the next part. Start: 3 Rounds for Time: Burpees x 15 Wall Balls x 20 @10min Mark 3 […]

Wednesday 3.4.15

Essentials: A. 6 Sets Snatch Grip Deadlift x 3 reps On the 2min Rest 3min B. 6 Sets Romanian Deadlift x 3 reps On the 2min Rest 4min C. 3 Rounds For time: Alternating DumbBell Snatch x 5 reps per Arm Deadlift x 10 reps Burpee Box Step Ups x 15 reps Fitness: A. 6 […]

Spirt of the Games CrossFit Open 15.1: Jessica Hennen

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 2015 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]

Tuesday 3.2.15

Essentials: A.10 Sets Single Arm DB Shoulder to Overhead x 5 reps per Arm On the min Marks *From Ground* Rest 4min B. 5 Sets Bent Over Barbell Row x 10 reps On the min Marks Rest 4min C. 3 Sets each for Time: Row x 500m Burpees x 10 reps Single Unders x 75 […]