Workout of the Day (WOD)

Tuesday 2.20.18

Essentials: A. 4 Sets Rope Pull x 5 rep Ring Pull x 10 reps Top of ring Pull Hold with Archer extension x 15 sec per arm On the 4min Mark B. Every 2min For 20 min Deadlift x 9 reps 55% Jumping Pull Ups x 9 reps Fitness: A. 4 Sets Hang From Rings

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Friday Night Throwdown 2018 teams

The CrossFit Open is this week and the teams have been drafted for Friday Night Throwdown! See below to find out which team you are on this year. What’s next? Your team captain should be contacting you within the next 24 hours to make sure you are aware of everything that is going on for Friday

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Monday 2.19.18

Essentials: A. Front Squat 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 8min AMRAP 5 Rounds Dumbbell Front Rack Walking Lunge x 40 ft 35/20 Single Under x 40 reps Dumbbell Power Clean x AMRAP with time remaining Fitness: A. Squat Clean 12min to Build

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Friday 2.16.18

Essentials: A. 4 Sets Back Squat x 4,3,2,1 Build weight to last set as Heavy single On the 3min Or ADAPT B. YEARLY BENCHMARK Crossfit Open 14.4 14 min AMRAP Row x 60 cal Hanging Knee Ups x 50 reps Wall Balls x 40 reps Power Clean x 30 reps Burpee Jumping Pull Ups x

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Thursday 2.15.18

Essentials: A. 15 min Ring Support Hold x 20 sec Advanced Rehab Movement 1 Archer Ring Pull x 5 reps per Arm Advanced Rehab Movement 2 Active Hang from Rings x 30 sec Advanced Rehab Movement 3 B. Teams of 3 15 min AMRAP Shoulder to Overhead x 9 reps 75/55 Bar facing Burpee x

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8 Reasons You Owe It to Yourself to do Friday Night Throwdown

1. Experience the adrenaline rush of competition. So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren’t the “athletic  kid” growing up. Sure, you probably had plenty of extracurriculars­ like Knowledge Bowl, band, choir, speech… But the feeling of going head­-to-­head with your peers on

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Wednesday 2.14.18

Essentials: A. Overhead Squat 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 9 min AMRAP Run x 150 meters Alternating Dumbbell Power Snatch x 8 reps Run x 150 meters Incline Push Up x 8 reps -Rest 3min- 9 min AMRAP Row x 150 meters

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Tuesday 2.13.18

Essentials: A. 4 Sets Deadlift x 4-6 reps 60-80% @Tempo 2020 On the 2:30 min Mark Or ADAPT B. 5 Rounds For Time: Jumping Pull Ups x 20 reps Sumo Deadlift High Pull x 20 reps Dumbbell Deadlift x 20 reps Fitness: A. 4 Sets Deadlift x 4-6 reps 60-80% @Tempo 2020 On the 2:30

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Friday Night Throwdown 2018 FAQ

The CrossFit Open is about two weeks away and No Excuses CrossFit is excited to announce its plans for the five-week online competition. Beginning on Friday, Feb. 23 and every Friday for the five weeks during the CrossFit Open, we will be hosting Friday Night Throwdown.  The purpose of Friday Night Throwdown is to make

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Monday 2.12.18

Essentials: A. Front Squat 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 12 min AMRAP Single Unders x 40 reps Box Step Ups x 20 reps Goblet Squat x 10 reps Fitness: A. Front Squat 12min to Build up to a Heavy (Not Maximal) Single

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Saturday 2.10.18

Essentials: A. Hang Power Clean and Jerk 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 15 min AMRAP Box Dips x 20 reps V-Ups x 20 reps Fitness: A. Power Clean and Jerk 12min to Build up to a Heavy (Not Maximal) Single *This should

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Friday 2.9.18

Essentials: A. 5 Sets 5 Push Press + 5 Seated Vertical Jumps Build to a Heavy, not maximal On the 2:30min Or ADAPT B. 3 Rounds for Time: Dumbbell Farmers Carry Walking Lunge x 50 ft Dumbbell Hang Power Clean x 20 reps Hang Leg Raises x 10 reps Fitness: A. 5 Sets 5 Push

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Thursday 2.8.18

Essentials: A. 15min Parallette Plank x 30 sec Advanced Rehab Movement 1 Parallette Bridge x 30 sec Advanced Rehab Movement 2 Parallette Tuck Hold x 20 sec Advanced Rehab Movement 3 B. 12min EMOM Dumbbell Thruster x 6 reps 35/20 Push Up x 7 reps C. Mobility Foam Rolling Glute x 1min each side Lat/

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Wednesday 2.7.18

Essentials: A. 6 Sets PSn. Mid Thigh + PSn. Above Knee + PSn. Below Knee + PSn. Shin + PSn. Ground (5 total reps) EMPTY Barbell On the 2min Marks Or ADAPT B. For Time: 2 Rounds Bar Facing Burpee x 7 reps Overhead Squat x 7 reps 2 Rounds Bar Facing Burpee x 8

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Tuesday 2.6.18

Essentials: A. 4 Sets Rope Pull x 5 rep Ring Pull x 10 reps Jumping Pull Up x 15 reps On the 4min Mark B. Yearly Benchmark Assessment WOD 8min AMRAP Row x 500 meters -Then- With Remaining Time AMRAP Kettlebell Swing x 10 reps Burpee x 5 reps Fitness: A. 4 Sets Rope Climb

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