Workout of the Day (WOD)

Saturday 12.14.18

Essentials: A. 3 Sets Pike Hold On Box x 20 sec + Hollow Flutter Kicks x 30 reps On the 2:30 min Mark 3 Sets Incline Push Up with shoulder tap x 6-8 per arm + Plank Push Up x 10-12 reps On the 2:30 min Mark B. 4 Sets Snatch Deadlift x 5 reps

Read More

Friday 12.14.18

Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift* Rest 20 sec Hang Squat Clean x 3 reps *Empty Barbell* On the 4min Marks B. Compare to : 6/19/18 Scaled: For Time: Jumping Pull Ups x 100 reps Incline Push Ups x

Read More

Thursday 12.13.18

Essentials: A. 16 min AMRAP Teams of 2 Power Clean x 32 reps Burpee Box Step Over x 32 reps 24/20 Shoulder to Overhead x 32 reps V-Ups x 32 reps *1 Person working at a time* B. Mobility Single Leg Saddle x 1 min per side Lizard x 1 min per side Standing Straddle

Read More

Wednesday 12.12.18

Essentials: A. 8 Sets Pausing power Snatch (1 rep below the knee + 1 rep above the knee) + 2 Overhead Squats Empty barbell On the 90 sec Marks B. 20 min AMRAP Row x 300 meters Burpee x 20 reps Dumbbell Box Step Overs x 10 reps Fitness: A. 8 Sets Pausing Snatch (1

Read More

Tuesday 12.11.18

Essentials: A. 15 min EMOM Min 1-5 – 3 Sumo Deadlift High Pull Min 6-10 – 5 Touch and Go Deadlifts Min 11-15 – 7 Touch and Go Dual Dumbbell Push Press *Each set add weight* B. 5 Sets Each For Time: Run x 200 Meters Wall Balls x 10 reps Shoulder to Overhead x

Read More

Tuesday 12.11.18

Essentials: A. 15 min EMOM Min 1-5 – 3 Sumo Deadlift High Pull Min 6-10 – 5 Touch and Go Deadlifts Min 11-15 – 7 Touch and Go Dual Dumbbell Push Press *Each set add weight* B. 5 Sets Each For Time: Run x 200 Meters Wall Balls x 10 reps Shoulder to Overhead x

Read More

Monday 12.10.18

Essentials: A. 5 Sets Speed Front Squat x 4 reps 45% + Kettlebell Front Rack Bottom of Squat Hold x 30 sec On the 2 min Marks B. 7 Rounds For Time: Dual Dumbbell Power Clean and Jerk x 3 reps Burpee Jumping Pull Up x 3 reps Single Unders x 30 reps Fitness: A.

Read More

Saturday 12.8.18

No Excuses Crossfit Birthday Bash 10! No Classes today but come by to cheer on your fellow No Excuses Athletes and Join the Crossfit community in Celebrating our 10th year of changing lives. Doors Open at 8am and the first workout Starts at 9am.

Friday 12.7.18

Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift* Rest 20 sec Hang Squat Clean x 3 reps *Empty Barbell* On the 4min Marks B. 15min EMOM Min 1-5 – Barbell Bent Over Row x 8-12 reps Min 6-10 – Hanging Knee

Read More

Thursday 12.6.18

Essentials: A. 18 min AMRAP Farmers Carry x 50 ft Bear Crawl x 100 ft Farmers Carry x 50 ft Slamball Box Step Over x 10 reps B. Mobility Twisted Cross x 1 min Per side Pretzel x 1 min Per side Cross Leg forward Fold x 1 min per side Saddle x 2min Fitness/Performance:

Read More

Wednesday 12.5.18

Essentials: A. 9 min AMRAP Barbell On Back Step Back Lunge x 20 reps Box Step Up x 10 reps 24/20 Kettlebell Swing x 20 reps Box Step Up x 10 reps 24/20 Alternating Dumbbell Snatch x 20 reps Box Step Up x 10 reps 24/20 Barbell Overhead Squats x Max reps Remaining Time B.

Read More

Tuesday 12.4.18

Essentials: A. 4 Sets Incline Bench Press x 6-8 reps@Tempo 40×0 Rest 30 sec Strict Ring Pull x 6-8 reps @ Tempo 40×0 On the 2:30 min B. For Time: Sled Push x 50 meters -then- 3 Rounds Single Unders x 50 reps Kettlebell Swing x 25 reps -then- Sled Push x 50 meters Fitness:

Read More

Monday 12.3.18

Essentials: A. 8 Sets Pausing Power Clean (2 rep below the knee + 2 rep above the knee) Use empty Barbell On the 90 sec Marks B. 5 Rounds Wall Sit x 1 min Goblet Kettlebell Front Squat x max reps 30 sec Rest 90 sec Fitness: A. 8 Sets Pausing Power Clean (1 rep

Read More