Prep: Joint Mobility + Movement Practice of each Movement in workout Fitness + Essentials A. AMRAP20 In teams of 3: 30 Russian KBS 53/35 30 cal Row 30 Syncro Walking Lunges 30 Syncro No Push Up Burpees 30 Sit Ups Adjust reps by +/- 10 reps/person and anyone can perform alone w/ 10 reps
Workout of the Day (WOD)
11.13.19 Wednesday
Prep: 3 Sets: 10 Goblet Good Mornings 10 Cat Cows 5/side Plank to Support Fitness and Essentials A. 4 Sets: 6 DB RDL 3111 20-30 sec/side Side Plank Sorenson Hold (tough set) rest 90 sec B. Every 4min x 4 Sets: 10 alt Step Ups 24/20 8 Slam Balls (must catch off bounce) 25/15 50
Spirit of the Open 20.5: Corey Brindle
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
11.12.19 Tuesday
Prep: 2min Row + Joint Mobility Fitness: A. 3 Sets: 15 DB Floor Press 20 sec Glute Bridge Hold rest 60 sec Moderate weight on Floor Press. B. CGBP 5 reps @ 22X1 rest 2min x4 sets C. EMOM16 1- 10 DB Push Press 50/35 /hand 2- 20 sec AB Hard Effort 3- 10 Burpees
Monday 11.11.19
Prep: 3 Sets: 30 sec AB 10/side Leg Swings 30 sec Forearm Plank 15 sec Air Squat Hold Fitness A. Goblet Squat 5 reps @ 33X1 Every 2min x4 sets Building each set or staying heavy across. Each set should be moderately tough. B. Every 3min x4 Sets 5 Back Squats @ 31X1 Max UB Ring
Friday 11.8.19
Prep: Joint Mobility + 3 Sets: 30 sec AB 10 Walking Lunges 10 FLR Taps A. 12min Fitness: Hang Squat Clean + Front Squat Essentials: Hang Power Clean + Front Squat Build to a tough complex B. For Time: 4 Rounds: 200m Run 12 HPC 115/75 9 Bar Facing Burpees 6 Shoulder to OH 115/75
Thursday 11.7.19
Prep: Complete 200 Single Unders in any number of sets/reps + Dynmaic Warm Up A. Bike/Row 30 sec AB 80-85% 15 sec rest 30 sec Row 80-85% 15 sec rest 30 sec Shuttle Run 15m 15 sec rest x3 sets B. 5 Sets: 20-30 sec HS Hold or 2 Kick Ups 5 Slow Crossover Victory
CrossFit Bingo!
There’s nothing like a friendly competition and some cool prizes! Everyone is invited to grab a Bingo Card located on the front desk and start checking off boxes and getting as many Bingo’s as you can until November 30th! A coach MUST sign off on each Bingo square in order for it to count. The
11.6.19
Prep: 2 Sets: 10 Hollow Tucks 20 sec Goblet Squat Hold in Bottom 10 Goblet Good Mornings Fitness A. Every 60 sec x4 8 KB Deadlifts 8 Russian KBS Pick tough weights B. Every 90 sec x5 2 Hang Power Snatch + 1 OHS (pause in bottom) Start close to where you finished last week
Spirit of the Open 20.4: Bill Bozeman
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
Tuesday 11.5.19
Prep: 3 Sets: 60 sec AB Easy 5/arm Slow Side Plank Rotations Fitness: A. 5 Sets: Seated Single Arm Arnold Press @ 21X1 – 4 reps rest 60 sec Cross Body KB Carry 50’/arm – tough weights rest 60 sec B. AMRAP + EMOM AMRAP8 5 CTB 5/arm SA DB Push Press 50/35 10 Sit
11.4.19
Prep: 3 Sets: 5/side Alt Box Step Ups 5/side SL Banded RDLs Fitness: A. Front Foot Elevated Goblet Split Squat 6/side @ 1010 every 75 sec x 4 sets (Tough sets across – aim for same weight across) Front foot on 45# plate for men and 95# for women B. Front Squat 12min Build to
Athlete Spotlight: Jamie Pyle
Name: Jamie Pyle Age: 25 Occupation: Accountant Hometown: Winnipeg, Manitoba but raised in Lawrenceville Which class time do you usually attend? 5:00 PM Favorite WOD: GRACE Favorite CF Movement: cleans, cleans, and more cleans Least Favorite CF Movement: snatches 3RM Back Squat: 155 1RM Deadlift: 245 Favorite Food: Ravioli Favorite Movie: Wedding Crashers and yes, I have crashed a wedding.
Athlete Spotlight: Ethan Darcy
Name: Ethan Darcy Age: 27 Occupation: Pharmacy Student Hometown: Suwanee Which class time do you usually attend? 7PM but earlier lately Favorite WOD: Anything with running, deadlifts, or box jumps. Favorite CF Movement: Ring Muscle Up Least Favorite CF Movement: Bar Muscle Up 3RM Back Squat: 315 1RM Deadlift: 465 Favorite Food: Filet Mignon Favorite Movie: Skyfall Favorite Athlete: Michael Phelps
11.1.19
Prep: Prep: Joint Mobility + 3 Sets: 100 ft Dual OH DB Carry 10 Goblet Good Mornings light 5 HR Push Ups A. 12min 3 Hang Power Clean + 3 Push Jerk Fitness: Build to a tough complex Essentials: Accumulate 6-8 sets of good reps and light loads. B. For Time: 30-20-10 KBS 53/35 Burpee
