Essentials: A. 4 Sets Pull Up Negative x 2-4 reps (3-5 sec negative on each rep) Rest 20 sec Close Grip Bench Press x 4-6 reps On the 2:30 min B. 5 Sets 1 min AMRAP Push Press x 5 reps Hanging Leg Raises x 7 reps Bar Facing Burpee x AMRAP Remaining Time Rest
Workout of the Day (WOD)
Friday 3.22.19
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. 4 Sets Barbell on Back Step Back Lunge x 10 reps Moderate to Heavy Weight On the 2:30min C. 3 Sets Dual Kettlebell Overhead Carry x 200 ft On the 3 min
Spirit of the Open 19.4: Pete Sereno
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
Thursday 3.21.19
Essentials: A. Teams of 2 Relay 6 min AMRAP Run x 100 meters Rest 1min 7 min AMRAP Run x 200 meters Rest 1min 9 min AMRAP Run x 400 meters *1 Person must complete the whole distance before switching* B. Mobility Pigeon x 1 min Per side Cross leg Forward Fold x 1 min
Wednesday 3.20.19
Essentials: A. 8 min EMOM 1. Strict Ring Pull x 4-6 reps Adjust rings to make rep range hard 2. Incline Push Up x 4-6 reps Adjust Bar to make rep range hard 8 min EMOM 1. Jumping Pull Up x 8-10 reps 2. Inch Worm With feet on Box x 3 reps B. Yearly
Tuesday 3.19.19
Essentials: A. 15 min Power Clean and Jerk Build Up in weight and perform 10 reps @ moderate load B. 7 Rounds Each For Time: Every 2 min Perform Single Unders x 30 reps Kettlebell Swing x 15 reps Fitness: A. 15 min Clean and Jerk Build Up in weight and perform 3 reps @85%
Monday 3.18.19
Essentials: A. 4 Sets Dumbbell Complex 6 Dumbbell Front Squat + 6 Front Rack Dumbbell Walking Lunge On the 2:30 min Marks Moderate to Heavy Load B. 4 Rounds For Time: Alternating Arm Dumbbell Power Snatch x 8 reps Burpee x 12 reps Jumping Pull Up x 16 reps Fitness: A. 4 Sets Dumbbell Complex 6 Dumbbell Front
Saturday 3.16.19
Essentials: A. Yearly Benchmark ‘Fight Gone Bad’ (Scaled) 3 rounds For Max rep Wall Ball x 1 min 10/6 Sumo Deadlift High Pull x 1 min 45/35 Box Step Ups x 1 min 20/20 Push Press x 1 min 45/35 Row for Cal x 1 min Rest 1 min In this workout you move from
Friday 3.15.19
Essentials: A. 4 Sets Turkish Get Up + 100 ft walk x 2 reps per Arm On the 3min Marks B. 5 rounds for time: Bike x 500 meters Step Back Lunges x 30 reps Fitness: A. 4 Sets Turkish Get Up + 100 ft walk x 2 reps per Arm On the 3min Marks B.
Thursday 3.14.19
Essentials: A. Teams of 3 to 4 20min AMRAP Kettlebell swing x 100 reps Burpee x 100 reps Goblet squat x 100 reps And -Row for Calories- *Two scores, rounds and cal rowed* B. Mobility Forward fold x 2 min Saddle x 2 min Puppy dog x 2 min Seal x 2 min Fitness/Performance: A.
Spirit of the Open 19.3: Joan Howard
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
Wednesday 3.13.19
Essentials: A. 4 Sets Barbell Hip Thrust x 8-10 reps Rest 30 sec Barbell Goodmorning x 8-10 reps On the 3 min Marks B. 3 rounds each For Time: Row x 15/11 cal Wall Ball x 15 reps Burpee Box Step Over x 10 reps 24/20 Burpee Jumping Pull Up x 5 reps Rest 2
Tuesday 3.12.19
Essentials: A. 15min Jerk Build up and perform 9 singles at a Moderate weight. B. 3 sets 5 Dual Kettlebell Cleans + 5 Dual Kettlebell Squats + 5 Dual Kettlebell Thrusters + 5 Dual Kettlebell Shoulder to Overhead On the 3 min Mark Light to Moderate Load C. 3 Sets Landmine Rotational Clean and Press
Monday 3.11.19
Essentials: A. 12 min EMOM Muscle Snatch + Power Snatch + Overhead Squat Build in weight B. For time: Front squat x 9 reps Bear Crawl x 100ft Sit up x 25 reps Front squat x 12 reps Bear Crawl x 100 ft Sit up x 25 Front squat x 15 reps Bear Crawl x
Saturday 3.9.19
Essentials: A. 5 Sets Box Dip x 8-12 reps Rest 20sec Bent over Dumbbell row x 4-6 per arm On the 2:30min B. 3 rounds each for time: Hanging Knee Ups x 10 reps Box Jump Over x 20 reps Shoulder to overhead x 30 reps Front rack step back Lunges x 20 reps Hanging
