Workout of the Day (WOD)

Friday 3.8.19

Essentials: A. 4 Sets Box Squats x 3 reps Tempo @30×1 All Sets at a Steady Heavy Load On the 2:30 min B. For Time: 10-9-8-7-6-5-4-3-2-1 Dual Kettlebell Squat Jumping Pull Up *At the beginning of every round perform a Dual Kettlebell Overhead Carry for 100ft* Fitness: A. 4 Sets Box Squats x 3 reps

Read More

Thursday 3.7.19

Essentials: A. 15 min AMRAP Dumbbell Farmers Carry x 50 meters Mountain Climber x 40 reps Slam Ball Box Step Over x 20 reps B. Mobility Single Leg Saddle x 1min per side Lizard x 1min per side Twisted Cross x 1 min per side Pretzle x 1 min per side Fitness/Performance: A. 15 min

Read More

Spirit of the Open 19.2: Trina Roeser

  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

Read More

Wednesday 3.6.19

Essentials: A. 8 min EMOM 1. Strict Ring Pull x 4-6 reps Adjust rings to make rep range hard 2. Inch Worm With feet on Box x 3 reps 8 min EMOM 1. Incline Push Up x 4-6 reps Adjust Bar to make rep range hard 2. Jumping Pull Up x 8-10 reps B. 5

Read More

Tuesday 3.5.19

Essentials: A. 12 min EMOM Power Clean + Front Squat + Hang Power Clean + Front Squat + Jerk Build in weight B. 7 min AMRAP Rope Sit to Stand x 3 Thruster x 6 reps Fitness: A. 12 min EMOM Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean +

Read More

Monday 3.4.19

Essentials: A. 15min Power Snatch Build in weight to something Moderate and then Perform 9 reps at that weight B. 4 Sets Front Squat x 3 reps On the 2:30 min All sets at a steady Heavy load C. 3 Sets Dual Kettlebell Wall Sit x 45 sec One Overhead, One Arm Front rack Kettlebell

Read More

Saturday 3.2.19

Essentials: A. 15 min EMOM 1. Hollow Hold x 30 sec 2. Dumbbell Renegade Row x 10 reps 3. Arch Hold x 30 sec B. 5 Rounds Run x 100 meters 1 Round of ‘Cindy’ Ring Pull x 5 reps Incline Push Up x 10 reps Squat x 15 reps 12min Cap Fitness: A. 15

Read More

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

Read More

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

Read More

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

Read More

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.

Read More

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

Read More

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

Read More

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

Read More

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

Read More