Workout of the Day (WOD)

Monday 2.4.19

Essentials: A. 12 min EMOM Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat Barbell B. Yearly Benchmark (Scaled) ‘Baseline’ For Time: Row x 500 meters Squat x 40 reps Sit Up x 30 reps Incline Push Up x 20 reps #7 Jumping Pull Up x 10 reps *7 min Cap* Fitness:

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Saturday 2.2.19

A. 12 min EMOM 1. Single Arm Seated Shoulder Press x 4-6 reps per Arm 2. Ring Pulls x 6-8 reps 3. Animal Walk x 40 sec (Crab, Bear, Duck, Frog) B. 10 min AMRAP Relay Style (One person Must complete whole round before switching) Box Over x 9 reps Dips x 7 reps Burpee

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Friday 2.1.19

Essentials: A. 4 Sets Box Squat x 5 reps All working sets should be heavy On the 2:30 min B. For Time: Row x 15 cal Alternating Dumbbell Snatch x 20 reps light Row x 15 cal Snatch x 15 reps Moderate Row x 15 cal Snatch x 10 reps Heavy *9 min Cap* Fitness:

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Athlete Spotlight: Kat Yanes

Name:Kathleen aka Kat Age:20 Occupation:Pharmacy Tech/Nursing Student Hometown:Duluth Which class time do you usually attend?I love the 9:30am (shout out to Erick), but I also attend the night classes pretty frequently to work out with my mom and her crazy 7pm ladies! Favorite WOD:Team WODS tend to be my favorite Favorite CF Movement: DEADLIFTS 4 LIFE

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Spotlight Athlete: Pete Sereno

    Name:Pete Sereno Age:42 Occupation:Financial Planner Hometown:Originally from Pittsburgh, grew up in South Florida Which class time do you usually attend?6 pm Favorite WOD: n/a Favorite CF Movement: Handstand push ups Least Favorite CF Movement: Overhead squat 3RM Back Squat:255 1RM Deadlift:325 Favorite Food: Fresh fish Favorite Movie: Gladiator Favorite Athlete:Troy Polamalu Dream Job:Making omelets at a breakfast buffet

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Thursday 1.31.19

Essentials: A. 20 min EMOM 1.50ft Farmers carry + 10 Dumbbell Deadlifts 2. Burpee slam ball box throw over x 6 reps 3. Single Unders x 60 reps 4. Slam ball Russian Twist x 20 reps B. Mobility 2 sets Jefferson curl toes elevated x 10 reps PVC Bench shoulder flexion and external rotation x

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Friday Night Throwdown 2019 FAQ

The CrossFit Open is about four weeks away and No Excuses CrossFit is excited to announce its plans for the five-week online competition. Beginning on Friday, Feb. 22 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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Wednesday 1.30.19

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. 12 min EMOM 1. Strict Ring Pull x 4-6 reps Adjust rings to make

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Tuesday 1.29.19

Essentials: A. 4 Sets 6 Dual Kettlebell Cleans + 6 Dual Kettlebell Clean and Jerk + 6 Dual Kettlebell Thrusters On the 3min Marks Moderate to Heavy Load B. Compare to 8/28/18 Yearly Benchmark Assault Bike 10 minute Max Cal Fitness: A. 4 Sets 6 Dual Kettlebell Cleans + 6 Dual Kettlebell Clean and Jerk

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Monday 1.28.19

Essentials: A. 3 Sets Dumbbell Complex 8 Dumbbell Front Squat + 8 Front Rack Dumbbell Walking Lunge On the 3min Marks Moderate to Heavy Load B. 4 Sets 2 min AMRAP Alternating Dumbbell Power Snatch x 16 reps Row x 10/7 cal Single Under x Max Reps Rest 1 min 4th Set Get extended to

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Friday 1.25.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Thursday 1.24.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Wednesday 1.23.29

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Tuesday 1.22.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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