Workout of the Day (WOD)

Saturday 1.9.21

Prep 2 Sets Side Plank x 30 sec per side Thoracic Rotations x 10 per side Bottom of Bench Dip Hold x 30 sec Essentials A. 4 Sets Bench Press x 3 reps Rest 30 sec mixed grip chin over bar hold x 5-10 sec On the 2:30 B. 1 Set Bench Press x max

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Friday 1.8.21

Prep 9 min emom 1.Lunge complex (forward R+forward L+ cossack R + Cossack L ) x 4 complexes 2.reverse bear crawl x 30 sec 3.inchworm with push up x 5 reps Essentials A. 3 Sets Back Squat x 6,4,2 reps Rest 20 sec Goblet Speed Squat x 15 reps Rest 20 sec Dual Front Rack

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Thursday 1.7.21

Prep 9 min emom 1.high knee single unders x 30 sec 2. Battle rope x 30 sec 3.Cat Cow x 12 reps Essentials A. 3 Sets Wide Grip pull up negatives x 4-5 reps 3-4 sec negative on each rep Rest 20 sec Feet Elevated Tall Plank x 45-60 sec Rest 20 sec Parallet tricep

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Wednesday 1.6.21

Prep 2 Sets Curtsy Step Back Lunge x 8 per side Pike Leg Lifts x 10 per side 90/90 Seated Goodmoring x 5 per side Essentials A. 10 min practice this complex at a light to moderate load Power Snatch + power snatch and Overhead Squat x 1.1 reps Rest 10 sec between reps Build

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Tuesday 1.5.21

Prep 9min Emom 1.lying Straight arm scapular retraction x 10 reps 2.tall plank rock x 30 sec 3.yoga push up (upward dog to downward dog ) x 10 reps Essentials A. 9 min emom 1.Landmine single arm bent over row x 8 per arm 2.Landmine Tall kneeling Press out x 8 per side 3.Landmine tall

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Monday 1.4.21

Prep 2 Sets Cossack Squat hold x 30 sec per side Crab walk x 50 ft Burpee + air squat combo x 10 reps Essentials A. 3 Sets Dual Russian Kettlebell Swing x 8 reps Dual Kettlebell Clean x 6 reps Kettlebell Snatch x 4 reps per side Alternating Dual Kettlebell Push Press x 2

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Saturday 1.2.21

Prep 2 Sets Single arm Plank x 20 sec per side Push up to pike toe touch x 3-4 per side Alternating Single Leg V up x 12 reps Essentials A. 4 Sets Shoulder Press x 5 reps Rest 30 sec Chin Over Bar Hold x 5-10 sec On the 2:30 B. 1 Set Shoulder

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Athlete Spotlight: Bradley Montgomery

Name: Bradley Montgomery Age: 24 Occupation: Gwinnett County Police Officer Hometown: Suwanee, Ga  Class time do you usually attend: 12:30 & 5:30 Favorite WOD: DT Favorite CF Movement: Clean & Jerk Least Favorite CF Movement: Handstand Push-Ups 3RM Back Squat: 335 1RM Deadlift: 445 Favorite Food: Bacon Cheeseburger Favorite Movie: Fast and Furious movie series

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Friday 1.1.21

Prep 9 min emom 1.Quadruped to leg threw x 6 reps per side 2.under Switch to reach 6 reps per side 3.Candle Stick Roll Up x 6 reps Essentials A. 3 Sets Back Squat x 7,5,3 reps Rest 20 sec Goblet Speed Squat x 15 reps Rest 20 sec Dual Front Rack Kettlebell Carry x

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No Excuses CrossFit 2020 Year in Review

2020 was a great year for No Excuses CrossFit. Check out all we accomplished this year.   January: We kicked off the new year with our annual visit from Mute Sports Equipment. Mute is a jump rope company that makes customized jump ropes. They also led our members through a jump rope clinic to improve their

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Thursday 12.31.20

Prep 9 min emom 1.Bottom of Bench Dip Hold x 20-30 sec 2. Quadruped Thoracic Rotations x 6 per side 3.Cat Cow x 12 reps Essentials A. 3 Sets Single arm ring pull Hold x 30 sec per side Pike Push Up Negatives x 3 reps 4-5 sec lower Kettlebell Hammer Grip Push Up x

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12.30.20

Prep 2 Sets Curtsy Step Back Lunge x 8 per side Tall Plank Knee to elbow x 10 per side 90/90 Seated Goodmoring x 5 per side Essentials A. 10 min emom Power Snatch from the ground x 1.1 reps Rest 10 sec between reps Keep weight at a lighter load B. 5 Sets Heavy

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Tuesday 12.29.20

Prep 9min Emom 1.lying Straight arm scapular retraction x 10 reps 2.Kettlebell half kneeling Clean x 5 reps per side 3.Hips High Crab walk x 10 forward 10 backwards steps Essentials A. 3 Sets Dual Dumbbell Push Press x 8 reps Rest 20 sec Dual Dumbbell Bent Over Row x 8 reps Rest 20 sec

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Monday 12.28.20

Prep 2 Sets Low Switch Cossack Squat x 6 reps per side Tall kneeling Prisoner Goodmorning x 10 reps Split Stance squat Hold x 30 sec per leg Essentials A. 3 Sets single arm Russian Kettlebell Swing right arm x 6 reps single arm Kettlebell Snatch right arm x 5 reps single arm Kettlebell Push

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Saturday 12.26.20

Prep 2 Sets Single arm opposite Leg Plank x 15 sec per side Plank Rock x 20 reps Bottom of Push Up Hold x 20-30 sec Essentials A. 2 Sets Single arm Kettlebell Turkish Sit Up x 12 per arm Hollow Body Kettlebell Pull Over x 15 reps On the 3 min marks B. 4

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