Monday 2.24.14
Essentials: A. Hanging Power snatch; 3-5 OTM 10min; PVC, or empty Bar Bell B. Dumb Bell Step Back Lunges; 18 continues steps; x3 OT 4min; Increase all loads from last week + For time: 15 KBS 10 power snatches 5 DB power snatch each arm Fitness: A. Power snatch; build to a tough single in […]
Saturday 2.22.14
Essentials: A. Ring Rows; 10-12 OT 2min; x4; @21×1 + 8 Rounds Team up to 6 people Light Prowler Sprint 20sec Rest 1:40 *each member of the team completes 20sec. So if 6 members are on a team then the prowler never stops moving, if 3 then there is a 1min period the prowler doesn’t […]
Friday 2.21.14
Essentials: A. Back Squat 12-15×4; OT 8min; @32×1 tempo + 5 min amrap: 5 DB thrusters 5 Ring Rows rest 1 min 5 min amrap: 10 wall balls 5 Sit Ups Fitness: A. Back Squat Cluster 5.5.5.5×4;45sec/ OT 8min + 5 min amrap: 5 thrusters 95/65 5 pull ups rest 1 min 5 min amrap: […]
Thursday 2.20.14
Essentials: A. Romanian Dead lift; build to a heavy 5rep in 12min *Rest exactly 1min before ‘B.’* B. Drop to 60% of ‘A.’ and perform 50singles; 5 OTM for 10min + 17 min amrap: 15 burpee box jumps 15 hang Power Clean and Jerk Fitness: A. Power clean and jerk; build to a tough single […]
Signing up for the Open: Ben and Stacey’s take
The Open starts next Thursday! We will gather on Fridays for the next 5 weeks and test our fitness in a worldwide competition. Don’t worry, you don’t have to go anywhere, we will do the workouts at No Excuses! Check out what Coaches Ben and Stacey have to say about the Open! Here’s Coach Ben’s […]
Wednesday 2.19.14
All: A. 3 Rounds not for time: 20meter Burpee Broad Jump 20meter Bear Crawl 20meter Crab Walk B. 3 rounds for Quality Turkish Get up 3 per arm Single arm RKBS 5 Per arm Single arm KB Push Press 7 per arm C. 3 Rounds for Quality Kip x10 (bar or rings) Ring Support x20sec […]
Tuesday 2.18.14
Essentials: A. Kettle Bell Swing; 10 OTM 10min B. Press; 15-18×4; OT 3min Tempo 21×3 C. DB Push Press; 12-15×4; OT 3min Fitness: A. Swinging Kettle Bell Snatch; 6 OTM (3 each arm) 10min B. Press; 4-6×4; OT 3min Tempo 21×3 C. Push Press; 4-6×4; OT 3min Performance: A. Muscle Snatch; build to a tough […]
No Excuses has strong showing at Garage Games One
No Excuses CrossFit had three athletes finish in the top 10 and two teams place 11th at Garage Games One at Suwanee Sports Academy. No Excuses had 21 athletes compete in the three-day competition from Friday through Sunday. Glen Wilkins led the way with a podium finish in the Scaled Masters division. Glen was runner-up […]
Monday 2.17.14
Essentials: 30 min z1 Row or Run + A. Dumb Bell Step Back Lunges; 20 continues steps; x4 OT 4min Fitness: 30 min z1 Row or Run + A. Front Rack Step Back Lunges; 20 continues steps; x4 OT 4min Performance: 30 min z1 airdyne + A. Over Head Step Back Lunges; 20 continues steps; […]
Saturday 2.15.14
All: Teams of 3-4: For Time: 100 dead Lifts 100 DB thrusters 100 Box Jumps with step down 100 Burpees *Ration how ever you want, only one person working at a time.* Weights: fitness( DL=225/155, DB 35/20 each hand, Box 24/20). Performance( DL 275/185, DB 45/35 each hand, Box 30/24)