Friday 3.14.14

14.3 Complete as many reps as possible in 8 minutes of: 135/95 deadlifts, 10 reps 15 box jumps, 24/20 185/135 deadlifts, 15 reps 15 box jumps, 24/20 225/155 deadlifts, 20 reps 15 box jumps, 24/20 275/185 deadlifts, 25 reps 15 box jumps, 24/20 315/205 deadlifts, 30 reps 15 box jumps, 24/20 365/225 deadlifts, 35 reps […]

Thursday 3.13.14

All: A. Tabata Row 65% B. 3 sets 5 Turkish Get Ups each arm 10 step down Box jumps 5 body weight Bulgarian Split Squats each leg 10 Band Pull a parts C. 3 sets Bar Bell mobility (empty bar bell) 5 Good Mornings 5 Close Grip Behind the neck press 5 back Squats with […]

Athlete Spotlight: Angie Drexler

Check out our Athlete Spotlight on Angie Drexler

Athlete Spotlight: Mark Ford

Check out our Athlete Spotlight on Mark Ford

Wednesday 3.12.14

Essentials: A1. Plank Hold; 60sec x2; rest 10sec A2. Side Plank; 30sec x2; Rest 2min B. Three sets for max reps of: 60 seconds of DB Shoulder to Overhead Rest 2 minutes + AMRAP 4min 10 Ring Row 10 Push Ups Rest 3min AMRAP 4min 20 Wall Balls 10 Sit Ups Fitness: A1. Hand Stand […]

Spirit of the Games CrossFit Open 14.2: Jami Poore

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 3.11.14

If you haven’t been to the Sunday throwdown during the Open, here’s what you’re missing. We’re doing it again this Sunday from 1-3 p.m. Essentials: A. Heavy KBS; 6-10 OTM 10min Rest 3min B. Dumb Bell Snatch; 3-5 each arm OTM 10min + 4 Rounds For total Reps: 30sec Max Burpees 30sec Rest 30sec Max […]

Monday 3.10.14

Essentials: A. Back squat; 6-8 x10; OT 3min; tempo 32×1 + 3 Rounds Each For Time: 10 Sumo Dead Lift High Pull 10 Bench dips rest 3min Fitness: A. Back squat Cluster; 3.3.3.3 x5; rest 35sec/OT 6min + 3 Rounds Each For Time: 10 power clean and jerk 135/95 10 Stationary dips rest 3min Performance: […]

Saturday 3.8.14

For Open Participants that are doing 14.2 on Sunday (all levels): 15 Rounds Airdyne or Row 30sec 85% Airdyne or Row 30sec slow spin + 15min working on C2B and OHS (nothing high volume or heavy weight) + 15min Mobility For non open participants or people that aren’t redoing 14.2 on Sunday: 15min AMRAP 100meter […]

Friday 3.7.14

14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00min 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00min 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00min 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds