Saturday 5.10.14
Essentials: A. 10 Sets Each For Time: DB Man Maker x 3 reps Ring Pulls x 9 reps OT 2.5 minute Marks REST 10min B. For time: Row 1000meters Fitness: A. 10 Sets Each For Time: Handstand Push Ups x 3 reps Push Ups x 3 reps Pull ups x 6 reps Ring Pulls x […]
Friday 5.9.14
Essentials: A. 6 Sets Front Squats x 8-10 reps Tempo 32×1 OT 3min REST 3min B. 10 Sets Hang Power Clean x 5-8 reps BAR OTM REST 3min C. 3 Rounds for Time: Kettlebell Swings x 20 reps Single Unders x 100 reps Fitness: A. 6 Sets Front Squats x 3-5 reps Tempo 32×1 OT […]
Thursday 5.8.14
Essentials: A. 3 Sets Not For Time: Turkish Get Up x 6 total reps Lying Leg Raises x 9-12 reps Bar Bell Good Mornings 12-15 reps Band Pull Aparts 15 reps REST 5min B. 3 Sets not for time; little to no rest between movements: Opposite Arm to Opposite Foot Toe Touches x 10 reps […]
Wednesday 5.7.14
Essentials: A. 2 Sets Not For Time: Wall Balls x 10 Reps Single Unders x 20 reps Feet Elevated Plank Hold x 40sec REST 5min B. 3 Sets For Time: Kettle Bell Swing x 10 reps 500m Row rest 2min REST 5min C. 3 Sets For Time: Wall Ball x 10 reps Run 200meters rest […]
Tuesday 5.6.14
Essentials: A. 5 Sets Single Arm Dumb Bell Press x 8-10 reps each side OT 3min Marks *Start with weakest side first.* REST 5min B. 3 Sets Stationary Dip Negatives x 8-10 reps Tempo 31A1 OT 2min Marks REST 4min C. 5 rounds for time: Waiters Carry 50meters (right arm 25m left arm 25m) No-Pushup […]
Athlete Spotlight: Michael Jenkins
Check out our Athlete Spotlight on Michael Jenkins
Athlete Spotlight: Deb Walston
Check out our Athlete Spotlight on Deb Walston
Monday 5.5.14
Essentials: A. 10 Sets Snatch Grip RDL to top of the Knee x 5 reps OTM REST 5min B. 6 Sets Back Squats x 10-12 reps Tempo 32×1 OT3min REST 2min C. AMRAP 15min: Sprint 100meters Strict Ring Pulls x 10 reps DB Thrusters x 5 reps Fitness: A. 10 Sets Power Snatch x 1rep […]
No Excuses CrossFit video newsletter
No Excuses CrossFit video newsletter for May
Saturday 5.3.14
Essentials: A. 4min AMRAP *Team of 2* Burpees Walking Lunges x 10 *One Person does 10 Lunges as the other performs as many Burpees during the Lunge time. Switch off after every set of lunges, score is total Burpees. -Rest 3min- 4min AMRAP *Team of 2* 5 Ring Pulls 5 Push Ups *Team mates will […]