• 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
Workout of the Day (WOD)
Saturday 1.19.19
Essentials: A. 10 min EMOM 1.Handstand hold attempts / kick ups 2. Rower Hamstring Curl x 10 reps B. 7 Sets Ball Slam x 9 reps Hang Power Snatch x 7 reps Burpee x 5 reps On the 2 min marks Fitness: A. 10min EMOM 1.Handstand Hold x 40 sec or Handstand Walk x 25-50
Friday 1.18.19
Essentials: A. 4 Sets (3 Squat Clean + 2 Front Squat + Split Jerk ) On the 2:30 min B. Compare to 6/11/18 Scaled #2 20 min AMRAP Burpee Pull Up x 2 reps Push Up x 4 reps Kettlebell Swing x 8 reps 70/55 Scaled #3 20 min AMRAP Burpee Jumping Pull Up x
Thursday 1.17.19
Essentials: A. 30 min AMRAP Teams Of 3 (1 person must complete whole rounds before switching) Assault Bike x 9/7 cal Hand Over Hand Sled Pull x 100 ft empty Farmers Carry x 100ft Dumbbell Deadlifts x 10 reps B. Mobility 3 Sets Scorpion x 20 reps Butterfly Wall Reach x 10 reps Frogger x
Wednesday 1.16.19
Essentials: A. 9 min AMRAP Power Snatch x 3 reps Wall Ball x 9 reps B. 5 Sets Farmers Carry Dumbbell Box Step Ups x 5 reps per leg On the 3min Marks Fitness: A. 9 min AMRAP Squat Snatch x 3 reps 115/75 Wall Ball x 9 reps 20/14 RX+: 135/95 B. 5 Sets
Tuesday 1.15.19
Essentials: A. For Time: 10-9-8-7-6-5-4-3-2-1 Back Squat Floor Press Jumping Pull Up B. 3 Sets Single Leg Dumbbell RDL x 7 reps per leg Hollow Rock x 20 reps On the 3min Fitness: A. For Time: 10-9-8-7-6-5-4-3-2-1 Back Squat 155/105 Floor Press 50/35 Pull Up RX+ (back squat body weight)(70/50)(Strict Pull Up) B. 3 Sets
Monday 1.14.19
Essentials: A. 15 min EMOM Stone Over Shoulder x 1 rep B. 5 Sets Single Unders x 30 reps Dumbbell Hang Clean and Jerk x 5 reps Burpees x 6 reps On the 2min Marks Fitness: A. 15 min EMOM Stone Over Shoulder x 1 rep B. 5 Sets Double Unders x 30 reps Hang
Granite Games Throwdown January 12, 2019 Recap
The workouts were tough, the crowd was loud, and it was an exciting atmosphere. It was a fun day at No Excuses CrossFit on Saturday, January 12 at the Granite Games Throwdown. The event drew 36 teams, led by No Excuses CrossFit with 11, in four different divisions. Five teams drove more than four hours
Saturday 1.12.19
Granite Games Throwdown No Classes *Come by and cheer on your fellow No Excuses Crossfit competitors between 9am and 4pm.*
Friday 1.11.19
Essentials: A. 15 min EMOM Min 1-5 – Barbell Bent Over Row x 8-12 reps Min 6-10 – Hanging Knee Raises x 8-12 reps Min 11-15 – Ring Pull x 8-12 reps B. 13 min AMRAP Box Step Over x 25 reps 24/20 Sit Up x 15 reps Dumbell Man Maker x 5 reps Fitness:
Thursday 1.10.19
Essentials: A. 3 Sets Row x 200 meters @1100/950 Cal per hour pace Rest 1 min Row x 400 meters @1000/850 Cal per hour pace Rest 90 sec Row x 600 meters @900/750 Cal per hour pace Rest 2 min B. Mobility 3 Sets Scorpion x 20 reps Butterfly Wall Reach x 10 reps Frogger
Wednesday 1.9.19
Essentials: A. 5 sets Speed Back Squats x 4 reps 55% or lower + Depth Vertical Jump x 1.1.1.1.1 On the 2min Marks B. 7 Sets Dual Dumbbell Snatch x 3 reps per Arm Dual Dumbbell Overhead Step Back Lunge x 3 reps per Arm Burpee x 6 reps On the 2min Marks Fitness: A.
Tuesday 1.8.19
Essentials: A. 4 Sets Bench Press x 6-8 reps@Tempo 40×0 Rest 30 sec Strict Archer Ring Pull x 6-8 reps @ Tempo 40×0 On the 2:30 min B. 15 min EMOM Min 1-5 – 7 Touch and Go Dual Dumbbell Push Press Min 6-10 – 3 Sumo Deadlift High Pull Min 11-15 – 5 Touch
Monday 1.7.19
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. Compare to 9/15/18 Yearly Benchmark ‘Isabel’(Scaled) Power Snatch x 30 reps 95/65 Fitness: A. 8 Sets Pausing Power Clean (1 rep below the knee + 1 rep above
Saturday 1.5.19
Family WOD A. Game Hot Potato B. Gymnastics 9 min EMOM 1. Handstand Hold x 1 min of Working on Quality or attempts 2. Swinging from bar / Kipping / Kipping Pull Up x 1 min of Work on Quality Attempts 3. Plank / Side Plank / Star Plank x 1 min of Work on
