Workout of the Day (WOD)

10.18.19

Prep: 3 Sets: 10 Russian KBS moderate weight 100ft Dual KB Front Rack Walk 10 Walking Lunges A. Every 90 sec x 5 sets: 5 DB Front Squats 50/35/hand 15-20 UB DU / 20-30 UB Singles Can go heavier if not doing open workout and can go lighter as needed B. For Times: 4 Round For

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Wednesday 10.16.19

Fitness Prep: 2 Sets: 30-45 sec Forearm Plank 5 Goblet Squats with 3 sec hold in bottom A. Every 90 sec x5 10 Russian KBS 70/53 3 Broad Jumps B. EMOM8 3 Hang Snatch High Pull + 3 OHS Start light and build a little as you go. C. 12min Grinder 12 cal Row 10

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Spirit of the Open 20.1: Ashley Dunoff

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 Saturday Morning Showdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to

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Tuesday 10.15.19

Fitness Prep: 3 Sets: 60 sec Row 15 sec/side Side Plank A. 4 Sets: Seated Single Arm DB Press @ 31X1 – 8/arm rest 90 sec Farmer Carry 100′ – Tough weight rest 90 sec   B. EMOMs EMOM10 Odd- 4-6 HSPU Even- 4-6 CTB rest 2min EMOM10 Odd- 5/arm Renegade Row 35/20 Even- 20

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Monday 10.14.19

Fitness Prep: 3 Sets: 30 sec Glute Bridge Hold 5/side Knee Hug to Reverse Lunge w/ Reach A. DB Front Rack Walking Lunge 10 alternating reps (5/leg) every 90 sec x 4 sets (starting moderate and building each set) B. Thruster from Rack 3 reps @ 31X1 every 2min x4 sets Tough weight across with perfect tempo.

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Saturday 10.12.19

Saturday Morning Showdown Crossfit Open WOD 20.1   Prep: 10min Easy Pace 10 cal Row 10 Leg Swings/side 5 Ring Rows 10 KBS light A. 3 Sets: 30 sec/side Dragon 20 sec Cobra Stretch 5/side DB Strict Press Light B. 5-7min Build up to the Weight you will use in workout and practice 2-3 sets

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Friday 10.11.19

Prep: 3 Sets: 10 Russian KBS moderate weight 6-8 Hand Release Push Ups 10 Walking Lunges   A. Every 2min x 6 Sets: 5 Hang Power Snatch 95/65 5 Box Jump Step Down 24/20   B. For Time: 15-12-9-6 Cal Row Air Squat rest 5min 3 Rounds 10 Alternating Single Arm DB Hang Clean to

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Thursday 10.10.19

Essentials A. 5 Sets Push Press x 5,4,3,2,1 On the 2:30 min B. 10min Emom Deadlift x 3-5 reps No Push Up Bar Facing Burpee x 5 reps Fitness A. 5 Sets Push Press x 5,4,3,2,1 On the 2:30 min B. 10min Emom Deadlift x 3-5 reps Barfacing Burpee x 5 reps (CF Open weight

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Wednesday 10.9.19

Essentials A. 5 sets Dual Dumbbell Single Leg RDL x 7 reps per leg On the 2 min Mark B. For time : (5min Cap) Dual Dumbbell Shoulder to Overhead x 25 reps Incline Push Up x 30 reps Rest 5 min For time : (10min Cap) Rope Sit to Stand x 9 reps Burpee

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Saturday Morning Showdown FAQ

The CrossFit Open begins this week and No Excuses CrossFit is excited to host Saturday Morning Showdown during the five-week competition.  Beginning on Saturday, Oct. 12 and every Saturday for the five weeks during the CrossFit Open, we will be hosting Saturday Morning Showdown. The purpose of Saturday Morning Showdown is to challenge each of

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Tuesday 10.8.19

Essentials A. 5 Sets Clean Complex 2 Power Clean + 2 Hang Power Clean above Knee + 4 Front Squats Empty Bar or very light weight On the 2:30 B. (6 set total) 3 Sets Back Squat x 3 reps On the 2:30 min 3 sets Dumbbell Bulgarian Split Squat x 8 reps (4 per

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Monday 10.7.19

Essentials A. 5 Rounds For Time: Run x 200 meter Wall Ball x 9 reps Dumbbell Deadlift x 6 reps Dumbbell Shoulder to Overhead x 3 reps B. 3 Sets Flow Opposite arm opposite Leg V-Ups x 10 per side Ring Body Saw x 10 reps Barbell Wipers x 10 reps Fitness A. 5 Rounds

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Saturday 10.5.19

Essentials A. 6 Sets Snatch Complex (3 Power Snatch + 3 Hang Power Snatch) Empty Bar or Light Weight On the 2:30 min B. Yearly Benchmark Hate (Scaled) 6 Rounds For Time: Thruster x 6 reps 85/60 Jumping Pull Up x 6 reps 6” Bar Facing Burpee x 6 reps Fitness A. 6 Sets Snatch

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