Athlete Spotlight: Frannie Cromer
Check out our Athlete Spotlight on Frannie Cromer
Wednesday 4.2.14
Essentials: A. Two sets, not for time, of: Rope Pulls x 2-3 ascents try’s Side Plank x 30 seconds each side B. Ten sets of: Hang Power Snatch x 5 reps BAR OTM C. Four Rounds For Time: Plate Over Head walking Lunge x 10 reps each leg Row 500 Meters Fitness: A. Two sets, […]
Spirit of the Games CrossFit Open 14.5: Kim Brusch
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 2014 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]
Tuesday 4.1.14
Essentials: A. Front Squat OTM 10min x 5 Reps With Bar B. Five sets of: RDL x 7 reps + SDLHP From Knee x 7 reps OT2min C. Complete as many reps as possible in 5 minutes of: Front Squats x 10 Reps Step Ups or Step Down Box Jumps x 10 reps D. Row […]
Monday 3.31.14
Essentials: A. Two sets for quality, not time, of: Single Unders x 20-30 reps Bulgarian Split Squat x 6-8 reps each leg Plank hold x 30-45 seconds B. Every minute, on the minute, for 30 minutes rotate through the following exercises: Minute 1: Row 30 seconds Minute 2: Push-Ups x 5-10 reps Minute 3: KBS […]
Saturday 3.29.14
Essentials: A. For Max Reps: 2 Minutes of DB Press Rest 4 minutes 2 Minutes of Bench Dips Rest 4 minutes 2 Minutes of Bench Push Ups B. Four sets for times of: Run 400 meters 10 Burpees Rest 3 minutes Fitness: A. For Max Reps: 2 Minutes of Shoulder to Overhead (145/105 lbs) Rest […]
Friday 3.28.14
14.5 Heat Schedule We are doing Open WOD 14.5 today during today’s classes. This WOD is for time and not an AMRAP like the previous Open WODs. This is a tough WOD and is taking longer than expected to complete. For that reason, we have changed the structure for today’s classes. We will be doing […]
Thursday 3.27.14
Essentials: A. Three sets for quality; not time; of: Elevated Single Leg Bridge x 12 reps each leg GHD Hip Extension x 12 rep Single Unders 40-50 B. 3 Rounds AMRAP 4min 10 Dumb Bell Step Ups (5 reps each leg) 10 Burpees 10 KBS Rest 3min between each 4min AMRAP Fitness: A. Three sets […]
Spirit of the Games CrossFit Open 14.4: Leah Orlandella
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 2014 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]
Wednesday 3.26.14
Essentials: A. Front Squat x 5-7 Reps BAR OTM 7min B. 8min ODD: RDL x 5-7 Reps EVEN: Russian KBS 10-12 Reps C. Three rounds for time of: 20 Wall Balls 10 Ring Pulls 5 med Ball Sit Ups Fitness: A. Front Squat Build to a heavy Triple in 7min B. Three sets of: Power […]