Friday 2.14.14

Essentials: A.(Bench Mark) Back Squat; build up to a 5rm in 15min B.Plank Hold on elbows; accumulate 2min of work for time: + 5 Rounds for time: Row 90 seconds @85% 10 Candle Sticks rest 2 min Fitness: A.(Bench Mark) Back Squat; build up to a 1rm in 15min B.Hollow Hold; accumulate 2min of work […]

Thursday 2.13.14

Essentials: A. DB Push Press; OTM x5reps; 13min + 25-20-15-10-5 Wall balls Single unders Fitness: A. Push Press; build to a tough single in 13min by doing 1 rep OTM + 40-30-20-10-5 Wall balls 20/14 double unders Performance: A. Thruster; build to a tough single in 13min; from the ground + 50-40-30-20-10 Wall balls 20/14 […]

Wednesday 2.12.14

All: A. 3 rounds not for time: Turkish Get Up 3-5 each arm Single arm KBS 6-10 each arm KB windmill 6-10 each side B. 3 rounds: 45sec Hand Stand Hold (or a variation) or side plank with 45 sec each side Rest 2min C. 3 rounds for quality: 15 Squats 15 Lunges 15 Med […]

Tuesday 2.11.14

Essentials: A1. RKBS+Goblet Squat; (10+10), (10+10), (8+8), (8+8); OT 0, 7, 14, 21 min marks A2. DB Bench press; 10, 10, 8, 8; OT 2, 9, 16, 23 min marks A3. Ring Rows; 12-15×4; OT 4, 11, 18, 25 min marks Fitness: A1. Power clean; 2, 2, 1, 1; OT 0, 7, 14, 21 min […]

Monday 2.10.14

Essentials: A. Snatch; 10min form work with empty bar bell or PVC B. Power Snatch; from mid shin; 10min OTM x3reps; empty bar bell or PVC + 6 Rounds Run 200m @85% rest 2 min Fitness: A. Snatch; 10min form work with empty bar bell B. Power Snatch; Build up to a heavy single in […]

Saturday 2.8.14

Essentials: A. In 5 sets or less build up to a heavy but fast 5rep goblet Squat with tempo 33×1. This is not maximal. (7min time cap) + In teams of 2 1 team member performs DB thrusters for 1 min , 8 reps is the max you have to do. If you can’t reach […]

Friday 2.7.14

Essentials: A. For 15min practice Back Squat in sets of 5reps with little weight. Amount of sets are not important, do what’s comfortable. Try to increase load, slightly, from last week. Note: this is the last week of this and next week we will be testing our back squat so be prepared. + 20 min […]

Thursday 2.6.14

Essentials: A1. Romanian Deadlift to knee; 5×5; OT 0,4,8,12,16min marks; tempo 30×1 A2. Strict DB press; 5×5; OT 2,6,10,14,18min marks; tempo 30×1 + 21-15-9 Dead lift Push Ups Fitness: A1. Deadlift; 5×5; OT 0,4,8,12,16min marks; tempo 30×1 A2. Strict press; 5×5; OT 2,6,10,14,18min marks; from ground; tempo 30×1 + 21-15-9 Dead lift 155/105 14-10-3 HSPU […]

Why Everyone at No Excuses Should Sign up for the CrossFit Games Open

The Open is almost here! If you are brand new to CrossFit, you might be thinking, “what are they talking about? What’s the big deal?” Or maybe you know what the Open is, but you have never done it; believe me when I say, these are two totally different things. The CrossFit Games was established […]

Wednesday 2.5.14

All: A.5 rounds 65-75% Run 1min Rest 1min B.4 rounds 65-75% Row 90sec Rest 1min C.3 Rounds 65-75% Run 2min Rest 1min During each rest period pick a mobility stretch that you will do. It can change for each section but within each section keep it the same.(so 3 different ones). Yes, it probably wouldn’t […]