Workout of the Day (WOD)

Tuesday 7.17.18

Essentials: A. 4 Sets Double Kettlebell Overhead Walk x 200ft On the 2:30 min Marks B. For Time: 11-9-7-5-3 Burpee Jumping Pull Up Incline Push Ups Dumbbell Snatches Per Arm Box Dips Fitness: A. 4 Sets Single Arm Kettlebell Overhead squat x 7 reps per Arm Tempo @ 33×1 On the 2:30 min Marks B.

Read More

Monday 7.16.18

Essentials: A. 5 Sets Back Squat x 4 reps 85% @Tempo 30×1 On the 2:30 min Mark B. 10 Rounds For Time: Alternating Step Ups x 10 reps 24/20 Heavy Russian Kettlebell Swing x 10 reps Fitness: A. 5 Sets Back Squat x 4 reps 85% @Tempo 30×1 On the 2:30 min Mark B. 10

Read More

Saturday 7.14.18

Essentials: A. 5 Sets Shoulder Press x 5 reps 72% Tempo @ 30X1 On the 2:30min B. 20min AMRAP Alternating Dumbbell Power Snatch x 10 reps 35/20 Wall Ball x 20 reps Single Unders x 30 reps Fitness: A. 5 Sets Shoulder Press x 5 reps 72% Tempo @ 30X1 On the 2:30min B. 20min

Read More

Friday 7.13.18

Essentials: A. 5 Sets Right arm Kettlebell Hang Clean x 5 reps Right Arm Kettlebell Front Squat x 5 reps Left arm Kettlebell Hang Clean x 5 reps Left Arm Kettlebell Front Squat x 5 reps On the 2:30min B. 4 Sets Row x 10/7 cal Deadlift x 6 reps 73% Rest 3min Fitness: A.

Read More

Thursday 7.12.18

Essentials: A. 12min Advanced Rehab Warm Up B. 30min Not an AMRAP Row x 500 meters Framers carry x 100 ft Bear Crawl x 100 ft Row x 500 meters Step Ups x 20 reps 24/20 Crab Walk x 100 ft Mobility Lizard x 2min per side Pigeon x 2min per side Fitness/Performance: A. 12min

Read More

Wednesday 7.11.18

Essentials: A. 5 Sets Front Squat x 5 reps 72% Tempo @ 30×1 On the 2:30 min B. 15 min EMOM 1. Box Pike walk ins x 5-7 reps 2. Parallette Shoot thrus x 5-7 reps 3. Handstand Kick Up practice x 5-7 attempts C. 3 Sets Kettlebell Mixed Rack Walk (Front Rack/Farmer’s) x 150

Read More

Tuesday 7.10.18

Essentials: A. 10 Sets Ring Pull x 10 Archer ring pull x 5 per side Single arm ring pull x 5 per side On the 75 sec Marks B. 15 min AMRAP Run x 200 meters Overhead Squat x 12 reps Fitness: A. 10 Sets Pull Up to Pull Over + Forward Roll to Chin

Read More

Monday 7.9.18

Essentials: A. 12 min EMOM Hang Power Clean x 2 reps B. 3 Rounds For Time: Barbell On Back Step Back Lunges x 30 reps Box Step Over x 20 reps 24/20 Kettlebell Swing x 10 reps Fitness: A. 12 min EMOM Power Clean From Blocks @ Mid thigh x 2 singles 35-40% B. 3

Read More

Saturday 7.7.18

Essentials: A. Yearly Benchmark 15 min Find 1 Rep Max Shoulder to Overhead B. 5 Sets Hang Muscle Snatch x 2.2.2.2 Rest 20 sec between sets of 2 Keep weight light or empty Barbell On the 2:30 min Mark Fitness: A. Yearly Benchmark 15 min Find 1 Rep Max Shoulder to Overhead B. 5 Sets

Read More

Friday 7.6.18

Essentials: A. 3 Sets 4 Deadlift + 4 Sumo Deadlift 67-70% On the 3min Marks B. For Time: Double Kettlebell Front Rack Squat x 18 reps Light Single Arm Dumbbell Shoulder to Overhead x 12 reps (6 per arm) Hanging Knee Ups x 15 reps Double Kettlebell Front Rack Squat x 12 reps Moderate Single

Read More

Thursday 7.5.18

Essentials: A. 12min Advanced Rehab Warm Up B. 28min Not an AMRAP Row @800/600 cal per hour On the top of every min get off rower and perform 1. No Push Up Burpee x 5 reps 2. Med ball Over shoulder x 10 reps 3. Single Unders x 30 reps Mobility Seated Forward Fold x

Read More

Wednesday 7.4.18

No Excuses CrossFit will be hosting the 4 Independence July 4th WOD. This is a free community WOD, so invite your friends and family to celebrate our nation’s birthday with this awesome workout. If you are new to CrossFit or working out, there is a scaled version available. The 4 Independence WOD honors 4 branches

Read More

Tuesday 7.3.18

Essentials: A. 4 Sets Double Kettlebell Overhead Walk x 200ft On the 2:30 min Marks B. 3 Sets Ring Pull x 6-8 reps Ring Face Pull x 6-8 reps Ring Archer Pull x 3-4 reps per arm On the 3min Marks C. 3 Sets Close Grip Bench Press x 12-15 reps Tempo 30×1 On the

Read More