Workout of the Day (WOD)

Athlete Spotlight- Mary Beth Krone

  Name:Mary Beth Krone Age:54 Occupation:Intelligence Analyst at the FBI Hometown: Gainesville, Georgia Which class time do you usually attend? 7:00 pm Favorite WOD: Any WOD with a run and kettle bell Favorite CF Movement: Rope climb or kettle bell swing Least Favorite CF Movement: Box jump 3RM Back Squat:115 1RM Deadlift:155 Favorite Food: Homemade pizza Favorite Movie: Raiders of the

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Athlete Spotlight: Cris Burgum

  Name: Cris Burgum Age:49 Occupation:Trucking/Logistics Hometown:Detroit, MI Which class time do you usually attend? A couple times but mostly in the evenings. Favorite WOD: Not sure I have one…. Favorite CF Movement: Bar dips Least Favorite CF Movement: Toes to bar; I’ll be able to fly before I can string those together. 3RM Back Squat:215 1RM Deadlift:300 Favorite

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Friday 3.1.19

Essentials: A. 4 Sets Back Squat x 3 reps Light to Moderate Load (50-70%) On the 2:30 min B. For Time: Row x 1000 meters Overhead Squat x 30 reps Row x 750 meters Dumbbell Walking Lunge ; One Dumbbell Overhead x 30 reps *Switch DB Position after 15 reps* Row x 500 meters Dual

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Thursday 2.28.19

Essentials: A. 20 min EMOM 1.7 Deadlift + 5 Hang Power Clean 2.7 Kettlebell Swings + 5 Goblet Squats 3.7 Hang Power Cleans + 5 Shoulder to Overhead 4.Row x 10/7 cal B. Mobility Standing Straddle x 2min Lizard x 1min per side Pigeon x 1 min per side Puppy Dog x 2min Fitness/Performance: A.

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Wednesday 2.27.19

Essentials: A. Yearly Benchmark ‘Nicholas’ (Scaled 1) 4 Rounds For Time: Double Under x 90 reps Wall Balls x 28 reps 20/14 Burpee Chest to Bar Pull Up x 12 reps Power Clean x 11 reps 155/105 ‘Nicholas’ (Scaled 2) 4 Rounds For Time: Single Under x 90 reps Wall Balls x 28 reps 14/10

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Spirit of the Open 19.1: Michelle Lomax

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 Friday Night Throwdown, 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 1.26.19

Essentials: A. 7 min AMRAP Row x 250 meters 950/800 cal per hour Dumbbell Hang Clean and Jerk x 5 reps per Arm Rest 3min 7 min AMRAP No Pushup Burpee x 20 reps Kettlebell Single Arm Turkish Sit Up x 5 reps Per Arm Rest 3 min 7min AMRAP Row 250 meters Box jump

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Monday 2.25.19

Essentials: A. 8 Sets 5 Dual Dumbbell Snatch + 5 Dual Dumbbell Front squats On the 90 sec Marks B. 3 Rounds For Time: Wall ball x 20 reps Power Snatch x 20 reps Fitness: A. 8 Sets 5 Dual Kettlebell Snatch + 5 Dual Kettlebell Front squats On the 90 sec Marks B. 3

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Saturday 2.23.19

Essentials: A. 4 Sets Single Arm Dumbbell Bent Over Row x 5-7 reps per Arm -Rest 20 sec- Close Grip Bench Press x 5-7 reps On the 3 min Marks B. 12 min EMOM 1. Box Dip x 8-10 reps 2. Lying Leg Lifts x 10 reps 3. Strict Ring Pull x 8-10 reps 4.

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Friday 2.22.19

Essentials: A. 4 Sets Tempo Overhead Squat x 4,3,2,1 reps Tempo@55×1 Build in weight as reps get lower On the 2:30 min B. 5 Sets 1 min AMRAP Jumping Back Squat x 10 reps No Push Up Burpee Box Jump Overs x AMRAP Rest 1 min Fitness: A. 4 Sets Tempo Overhead Squat x 4,3,2,1

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Thursday 2.21.19

Essentials: A. Teams of 2 Relay 9 min AMRAP Run x 200 meters Rest 1min 7 min AMRAP Run x 400 meters Rest 1min 6 min AMRAP Run x 800 meters *1 Person must complete the whole distance before switching* B. Mobility Seated Forward Fold x 2min Seated Straddle x 2min Saddle x 2min Puppy

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Wednesday 2.20.19

Essentials: A. 15 min EMOM 1. Touch and Go Sumo Deadlift x 5 reps 65% or Greater 2. Touch and Go Hang Power Clean Below Knee x 5 reps 3. Dual Dumbbell Single Leg RDL x 5 reps per leg B. 20 min AMRAP Wall ball x 9 reps Incline Push Up x 6 reps

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Tuesday 2.19.19

Essentials: A. 4 Sets Landmine Twist x 10 reps per side All Sets need to be at moderate weight On the 2:30min B. For Time: 14-12-10-8-6 Squat Clean and Jerk 75/55 *Perform 1 Round of (5 Jumping Pull Ups, 10 Incline Push Ups, 15 Squats) Before each set of Clean and Jerks* Fitness: A. 4

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Monday 2.18.19

Essentials: A. 15min Power Snatch Build in weight to something Moderate and then Perform 7 reps at that weight B. 5 Sets Front Rack Step back Lunge x 10 reps Goblet Squat x 8 reps Burpees x 6 reps On the 2 min Marks Fitness: A. 15min Squat Snatch Build in weight then perform 3

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Saturday 2.16.19

Essentials: A. 4 Sets Dip Negatives x 5-7 reps -Rest 20 sec- Bent Over Dumbbell Row x 5-7 reps per Arm On the 3min Mark B. 14 min AMRAP Strict Shoulder Press x 5 reps Bar Facing Burpee x 5 reps Jumping Pull Ups x 7 reps Bar Facing Burpee x 5 reps Box Dips

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