CrossFit Open is 4 weeks away!
The CrossFit Open is about four weeks away and No Excuses CrossFit is excited to announce its plans for the three-week online competition. Beginning on Friday, March 12 and every Friday for the three weeks during the CrossFit Open, we will be doing the CrossFit Open workout in class. The CrossFit Open is a fun […]
Thursday 2.11.21
Prep 1) 2 rounds: 5 Upward to Downward Dog w Toe Touch 10 Thoracic Rotations each 2) ARMAP 5: 10 Banded Overhead Squat 10 KB Push Press total 10 1-arm Row Total A. Split Jerk/Push Jerk 5 x 2-3 reps OT2M B. Ring Muscle-ups 10 minutes Rx+: Accumulate 25 reps Rx: Accumulate 15 reps Scaled: […]
Wednesday 2.10.21
Prep 1) Foam Roll lats 60s each 2) 3-way Banded Shoulder/Lat Stretch 3) Rowing Drills 3:00 4) Jump Rope Practice 2:00 A. T2B Drills 10 minutes -Coach led B. 0:00 – 5:00 1k Row Remaining time max: Man Makers – light Rest 2:00 7:00 – 13:00 1k Row Remaining time max: Double Unders Rest 2:00 […]
Tuesday 2.9.21
Prep 1) 4 Spiderman Lunge each 2) 2 Rounds of: 10 Banded Glute Bridges 5 Bird Dogs each side 10 Reverse Lunges in place (5 each) 3) Box Squat with an empty barbell: 2 x 5 3s down focusing on perfect technique. A. Box Squat 5-4-3-2-1+ OT2:30 – Goal: Build to a heavy 1+ (AMRAP) […]
Monday 2.8.21
Prep 1) 10 reps of 1 Plank Wave each, 1 Yoga Push-up 2) Upper-back Triset: 3 Rounds of: 10 Over + Back 10 Banded Facepull-aparts 10 Banded Pull-aparts 3) Close Grip Bench Press with an empty barbell: 2 x 5 with 1s pause halfway down, 1s pause at the chest slow and controlled. Focusing on […]
Saturday 2.6.21
Prep 1) 10 Upward to Downward Dog w. Toe touch 2) AMRAP 6: 10 Banded Overhead Squat 10 Single Arm Upright Row total 10 Box Step-ups total 30s Double Under Practice A. AMRAP 12: 30 Alt. DB Snatch (50/35) 20 Wall Balls (20/14) 10 Burpee Box Jumps w. step down (24/20) -Rest 2:00- AMRAP 12: […]
Friday 2.5.21
Prep 1) 3 Rounds: 5 Russian Baby Makers 10 Banded Goodmornings 10 total Goblet Reverse Lunges 3) Clean Warm-up A. Hang Squat Clean 5 x 2-3 reps OT2M Essentials: Hang Power Clean -Work on technique and adding weight each set if form permits. – Not touch and go. 2-3 single reps. B. Sumo Deadlift against […]
Thursday 2.4.21
Prep: 1) 2 rounds: 5 Upward to Downward Dog w Toe Touch 10 Thoracic Rotations each 2) ARMAP 5: 10 Scap Pull-ups 10 Band Pull-aparts 10 KB Push Press total A. Split Jerk/Push Jerk 5 x 2-3 reps OT2M B. Ring Muscle-ups 10 minutes Rx+: Accumulate 25 reps Rx: Accumulate 15 reps Scaled: 10 Ring […]
Wednesday 2.3.21
Prep 1) Worlds Greatest Stretch x 8 reps each side 2) X-Band Walk + Goodmorning: 3 x 5 Right/5 Left + 5 GM 3) 3:00 Rowing Drills A. 40-30-20-10: Calories Rower Calories Bike DB Renegade Rows total (50/35s) – Goal: Lower effort piece today, slightly faster than conversational pace, but still look to finish under […]
Tuesday 2.2.21
Prep 1) Worlds Greatest Stretch x 5 reps each side 2) 2 Rounds of: 10 Banded Glute Bridges 5 Bird Dogs each side 10 Reverse Lunges in place (5 each) 3a) Front Squats with an empty barbell: 2 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique. 3b) Band […]