Why we perform band work

When it comes to workout equipment, most people think of a barbell and bumper plates, or dumbbells and kettlebells, or maybe even treadmills and elliptical machines. But there’s one piece of equipment that usually gets overlooked — rubber bands. I’ll be honest, we would use bands at No Excuses CrossFit from time-to-time. But it wasn’t […]

Thursday 3.25.21

Thursday 3.25.21 Prep Equipment Required: light KB, medium/light band 1) 10 Upward to Downward Facing Dog w. Toe Touch 2) 2 Rounds: – 8 Thoracic Rotations each – 8 Tall Kneeling KB Halo each 3) AMRAP 5 – 10 Banded Overhead Squat – 5 BW Walking Lunges each – 2 KB Windmill each A. Split […]

Wednesday 3.24.21

Wednesday 3.24.21 Prep Equipment Required: Medium band, jump rope 1) Spiderman Lunge 5 each 2) 3 Rounds of Upper back tri-set: – 10 Over + Back – 10 Banded Facepull-aparts – 10 Banded Pull-aparts 3) 3:00 Double Under Practice 4) 3:00 Rowing Drills A.  FOR TIME WITH A PARTNER 10-20-30-40-50 Cal Bike Cal Rower 20-40-60-80-100 […]

Spirit of the Open 21.2: Lindsay Morris

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 CrossFit Open, No Excuses CrossFit will recognize a member it feels represents the Spirit of the Games. This week’s honor goes to […]

Tuesday 3.23.21

Tuesday 3.23.21 Prep Equipment required: Foam roller, medium band 1) Oscillatory Foam Roll each Adductor x 60s each 2) Rock Back Adductor Stretch x 60s each 3) Band Chicken Wing Stretch x 60s each 4) 3 Rounds: – 5 Banded Bird Dog each – 7 Banded Goodmorning – 9 Bodyweight Lunge each A. Front Box […]

Monday 3.22.21

Prep Equipment Required: Foam roller, light KB, blue/red band 1) Foam roll thoracic x 60s 2) 10 Upward to Downward Facing Dog w. Toe Touch 3) 3 rounds: – 5 Thoracic Rotations – 10 Straight Arm Band Lat Pull-down – 10 1-Arm KB Push Press light each – 10 Banded Facepull-aparts A. 1. Landmine Single […]

Saturday 3.20.21

Prep Equipment Required: Medium band 1) 4 Spiderman Lunge each 2) 3 rounds: – 5 Supinated Push-ups – 5 Thoracic Rotations each – 10 Banded Overhead Squat A. 5 ROUNDS IN TEAMS OF THREE: 30 Power Snatch (115/75) 60 Wall Balls (20/14) 300 Meter Farmer Carry Heavy – Goal: One person works, split however desired. […]

Friday 3.19.21

PrepEquipment Required: foam roller, blue band1) Foam Roll Lats & Glutes2) Dynamic Pigeon Pose 10 each4) AMRAP 6: 3 Inchworms with push up 6 Box jump step down 9 Banded Good Morning A1.1 1/4 Glute Hip Thrust1/4 x 12-15OT2M 1 + 1/4 rep = 1 rep 1 warm-up set, 4 work sets at the same […]

Thursday 3.18.21

Prep: Equipment Required: Foam roller, light DB, light band 1) Foam roll Thoracic spine x 60s 2) 10 Upward to Downward Dog w. Toe Touch 3) 3 rounds: – 10 DB Single Arm Strict Press each – 15 Band Pull-aparts – 20 Jumping Jacks A. Split Jerk 1RM in 8 sets.  OT2M – Essentials: 8 […]

Wednesday 3.17.21

Prep BP Dynamic Consists of: – High Knees x 50 ft. – Butt Kickers x 50 ft. – Inside Taps x 50 ft. – Outside Taps x 50 ft. – A Skip x 50 ft. – B Skip x 50 ft. – Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe […]