Friday, March 30, 2012
3 rounds for time of: 10 Deadlifts 275/185# – 50 Double-Unders Click on Links above to view Demo Videos.
Thursday, March 29, 2012.
Row 5k Work on Mobility and other skills. Pullups, DU’s, MU’s, etc. ENJOY!!! Click on the link above to view DEMO’s.
Wednesday, March 28, 2012.
Tabata: Burpees Power Cleans 155/105# For total reps. Burpee Demo On the Burpee, make sure to jump and clap at the top. On the PCLNs, make sure your elbows come through while hip and knee is extended. Here is Kyle showing everyone his burpees. What are your excuses for slowing up on your burpees?! Go […]
Tuesday, March 27, 2012.
4 Rounds for Time: 200m Pinch Grip Plate Carry 25# (each hand) 15 Pullups 20 Pushups (hand release) 30 AbMat Situps The Berkhans! The newest family at No Excuses Crossfit. We are so happy to have you guys! From left to right: Bella (daughter), Eden (daughter), Felina (momma), Roman (son).
Monday, March 26, 2012.
15 Min to Practice or Establish a 3RM Tall Snatch Tall Snatch Demo – then – Part 1) 8 minute AMRAP of: 8 Push Jerks 135/95# 8 Ring Dips 16 KB Snatches (8L/8R) @ 24/16kg or 55#/35# Note: For Push Jerks use 50% of your 1 RM or lower. Do not go over 50% of […]
Sunday, March 25, 2012.
REST DAY. We will no longer be having Sunday Fit Play. This will be a day for the entire gym to take a rest day, get out in the community to the parks and ride bikes, play games, hike up mountains, etc. Go have FUN with the family and friends or just lay around the […]
Saturday, March 24, 2012
CrossFit Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest […]
Friday, March 23, 2012.
15 minutes Muscle-Up practice or Pull up practice http://www.youtube.com/watch?v=DaRjG5BzDhM – Muscle up Tips http://www.youtube.com/watch?v=Mvhxum803go – Butterfly Pull up Tips -then- 5 rounds of: 5 Deadlifts @ 225/150# 8 Over the Box Jumps 20″ Run 200m *Rest 2 minutes between rounds. Core/Extra: 5 rounds for time of: 15 GHD, 15 Hip extensions. Roberto showing how it is done […]
Thursday, March 22, 2012
Row/Run for 3000m (Medium Pace) Skill Day: This is a time to come into class with some movements that you want to work on, get with a Coach and “Punish your Weakness!” Mobility Work – 15 minutes of PNF quads, hams, and hips. If you haven’t read Robb Wolf’s “Paleo Solution”, you should! 🙂
Wednesday, March 21, 2012.
10 minutes Snatch practice. 10 minute AMRAP of: 30 Double-Unders 15 Power Snatches 75/55# This is an open WOD from 2011. If you completed that WOD, go back and see how you did. Also, follow the links below to learn some new warm up ideas. Hit and Catch drill pt 1 http://www.youtube.com/watch?v=zV532Bpc8XU Hit and Catch […]