Friday 7.25.14
Essentials: A. 3 Sets Dumbbell Bench Press x AMRAP reps 30/20 On the 3min Marks Rest 5min B. 2 Sets each For Time: Wall Balls x 20 reps Rest 3min Rest 5min C. 15 Sets Ring Pulls x 5 reps Incline Push Ups x 5 reps On the Min Marks Fitness: A. 3 Sets Dumbbell […]
Thursday 7.24.14
Thursday 7.24.14 Essentials: A. 3 Rounds Not For time: Bench Bridge Glute Hold x 30sec Hollow Hold x 30sec Sorensen Hold x 15sec V-sit x 30sec Rest 5 min B. 3 Rounds for time: Deadlift x 20 reps Front Squat x 15 reps Bar Facing Burpee x 10 reps Ring Pulls x 5 reps Fitness: […]
No Excuses CrossFit Testimonial: The Wilkins
No Excuses CrossFit members Glen and Nicole Wilkins have been CrossFitting for more than a year. During that time, Glen has lost 40 pounds and Nicole has lost 25 pounds.
Wednesday 7.23.14
Essentials: A. 3 Sets not for time: Overhead Squat x 10 reps PVC or Training Bar On the 3min Marks Rest 5min B. 10 sets Speed Back Squat x 2 reps @40% 3RM On the Min Marks Rest 5min C. 15-12-9-6-3 for time: Wall Ball Box Jump Fitness: A. 3 Sets each for time: Overhead […]
Tuesday 7.22.14
Essentials: A. For Time: Bench Dips x 30 reps Incline Push Ups x 60 reps Push Press x 30 reps *12min time Cap* Rest 5min B. 12 Sets Ring Pulls x 5-7 reps On the min Mark Rest 5min C. 6 Sets Row x 1min 85% Row x 2min Slow spin Fitness: A. For Time: […]
CrossFit Games Viewing Party
The CrossFit Games are this weekend! No Excuses CrossFit will be going to Twisted Taco (.25 miles from the gym) to watch the CrossFit Games finals on Sunday, July 27 at 8 p.m. The manager at Twisted Taco said we are welcome to come on Friday (9 p.m.) and Saturday (8 p.m.) to watch the CrossFit […]
Monday 7.21.14
Essentials: A. 10 Sets Hang Power Clean x 5 reps 45/35 On the min Marks Rest 5min B. GRACE For Time: Clean and Jerk x 30 reps Rest 5min C. 3 Sets Row x 750meters 65% Rest 2min Fitness: A. 10 Sets Power Clean x 3 reps 95/75 On the min Marks Rest 5min B. […]
Saturday 7.19.14
Essentials: A. 13min AMRAP Box Jump x 15 Deadlift x 15 Rest 5min B. 5 Sets Row x 20sec 100% Row x 1:40min Slow spin Fitness: A. 13min AMRAP Box Jump x 15 24/20 Deadlift x 15 225/155 Rest 5min B. 5 Sets Row x 20sec 100% Row x 1:40min Slow spin Performance: A. 13min […]
Friday 7.18.14
Essentials: A. 5 Sets Close Grip Dumbbell Bench Press x 5 Tempo 31X1 On the 2min Marks Rest 3min B. 13min AMRAP Rope Sit to Stands x 5 Incline Close Grip Push Up x 5 Rest 3min C. 2 Sets Run x 400meters Rest 9min Fitness: A. 5 Sets Close Grip Bench Press x 5 […]
Thursday 7.17.14
Essentials: A. 3 Rounds Not for Time: Rope Sit to Stands x 1-2 reps Turkish Get Ups x 2-3 reps per arm Single Unders x 30-40 reps Rest 5min B. 3 Sets Single Leg RDL x 6-8 reps per leg Good Mornings x 10 reps 45/35 On the 3min Marks Rest 5min C. 4 Rounds […]