Wednesday, March 8

Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 Ft Elephant Walk – 10 Band Front Squats – 100 Meter Run A. For Time: 28-21-14-7 Cal Row/Bike/Ski […]

Tuesday, March 7

PrepEquipment required: Foam roller, light/medium band, light KB1) 1 Round: A.Close Grip Bench Press1/9 x 3 @50% B.AMRAP1510 Hand Release Push-ups10 each Band Iso Bent Row10 T2B10 Ring Row w Rotation L2: (Hyrbid Push-ups) (Hanging Knee Raise)L1: (Box Push-ups) (Weighted V-ups) C.Low Angle Banded Facepull3 x 30. Rest 60s

Monday, March 6

Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Adductors & Quads – 60s each Biphasic Hip Stretch 2) 2 Rounds: – BP Big Three 3) AMRAP 4: – 20 Ft Bear Crawl – 5 Banded Front Squats – 5 each Goblet Reverse Lunges 4) Air Bike […]

Saturday, March 4

Prep1) Foam roll wherever you need it2) 3 Rounds: A.AMRAP 30 WITH A PARTNER1K Row30 Front Squats (115/75)2K Bike20 Pull-ups Rx+:(135/95) (C2B Pull-ups)L3: (95/65)L2: (75/55) (Band Assisted Pull-ups)L1: (600 Meter Row) (35/25 Goblet Squat) (1200 Meter Bike) (Ring Rows) B.CooldownPick 1 or 2 from the below

Friday, March 3

CrossFit Open 23.3 TBA

Thursday, March 2

PrepEquipment Required: Foam roller, barbell1) 1 Round: A.Power Clean + Squat Clean6 x 2+1 every 60s B.EMOM16Min 1: 100 Meter Sled PushMin 2: Max Box Jump Step-downsMin 2-4: Rest L1: Box Step-ups)*Sled Alternate:50s Bike C.Pistol Bottom of the squat hold3 x 10-15s each. Rest 30sL1: Use assistance grabbing forward onto Rings or Squat Rack

Spirit of the Open 23.2: Eli Bousarkis

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

Wednesday, March 1

Prep Equipment required: Foam roller, medium/light band, light KB 1) 1 Round: – 60s each Three-way Thoracic Spine Foam Roll & Foam Roll Glutes – 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Tall Kneeling KB Halo – 5 Goblet Squat – 5 5 KB RDLs – 30s Jump Rope Practice A. […]

Tuesday, February 28

Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 2) AMRAP 5 at a slow pace: – 4 Yoga […]

Monday, February 27

Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 2 each Spiderman Lunge 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl Up 3) AMRAP 4: – 2 each Shin Box + Hip Lift – […]