Workout of the Day (WOD)

10.31.19

Prep: Complete 150 Single Unders in any number of sets/reps + Dynamic Warm Up Fitness + Essentials A, Bike/Row 45 sec AB 80-85% 45 sec rest 45 sec AB 80-85% 45 sec rest 45 sec Row 80-85% 45 sec rest 45 sec Row 80-85% 45 sec rest x3 sets Try to hold similar paces to

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Spirit of the Open 20.3: Ashley Seals

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

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10.30.19

Prep: 2 Sets: 10 V Ups 20 sec Goblet Squat Hold in Bottom 10 Russian KBS Fitness A. Every 75 x5 8 alt DB Power Snatch Tough weight 4 alt Jump Lunges B. Every 75 x6 1 Muscle Snatch + 2 Hang Power Snatch + 1 OHS Start light and build a little as you

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10.29.19

Prep: 3 Sets: 60 sec AB Easy 15 sec Side Plank R 15 sec Forearm Plank 15 sec Side Plank R Fitness A. 5 Sets: Single Arm DB Press @ 21X1 – 4 reps 50 ft Single Arm OH Carry rest 60 sec Single Arm KB DL @ 20X1 – 4 reps 50 ft Single

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10.28.19

Prep: 3 Sets: 10/leg Fire Hydrants 5/leg Single Leg Glute Bridges Fitness A. Front Foot Elevated Dumbbell Reverse Lunge 8 alternating reps every 75 sec x 4 sets (Tough sets across – aim for same weight across) B. Front Squat 3 reps @ 32X1 every 2min x5 sets Tough weight across with perfect tempo. Build a

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10.25.19

Prep: 3 Sets: 5 Goblet Squats 20 sec Bottom of Squat Hold 50ft/arm Single Arm OH DB Carry A. EMOM12 1- 5 Front Squats from the floor 2- 20 sec Max No Push Up Burpees 3- 12/10 cal AB Starting light and building a little in weight as you go. B. For Time: 50 Air Squats

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Thursday 10.24.19

Prep: Complete 150 Single Unders in any number of sets/reps + Dynamic Warm Up A. Bike/Row 60 sec AB 80-85% 60 sec rest 60 sec Row 80-85% 60 sec rest x5 Try to hold similar paces to last week B. Skill Work Handstand Holds Handstand Walks or Mobility / Movement work from coach if you

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Spirit of the Open 20.2: Nathan Rushin

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

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Wednesday 10.23.19

Prep: 2 Sets: 30-45 sec Forearm Plank 5 Goblet Squats with 3 sec hold in bottom 10 Russian KBS Fitness A. Every 90 sec x5 8 Dual KB Deadlift @ tough weights 2 Jump Squat for max height B. EMOM8 1 Hang Snatch High Pull + 1 Muscle Snatch + 3 OHS Start light and

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Tuesdays 10.22.19

Prep: 3 Sets: 60 sec AB Easy 20 sec/side Side Plank Fitness: A. 5 Sets: Standing Alternating DB Press @ 21X1 – 6/arm rest 75 sec Single Arm Farmer Carry 100’/arm – Tough weight rest 75 sec B. EMOMs EMOM10 Odd- 6-8 DB Push Press Tough weights Even- 6-8 Jumping Pull Ups rest 2min EMOM10

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Why We Tempo

1. Intent – A movement, a squat for example, is not the sole focus in a general prescription. The intent of a training session is going to be absolute strength of a squatting movement. So if we program 5×5 squats and someone goes very fast then they have squatted but have they reached the desired

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Monday 10.21.19

Prep: 3 Sets: 8/arm Single Arm DB Press 5/side Knee Hug to Reverse Lunge w/ Reach Fitness: A. DB Single Arm Overhead Walking Lunge 12 alternating reps (6 Right side / 6 Left Side) every 90 sec x 4 sets (starting moderate and building each set) B. Front Squat 4 reps @ 32X1 every 2min x4 sets

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10.18.19

Prep: 3 Sets: 10 Russian KBS moderate weight 100ft Dual KB Front Rack Walk 10 Walking Lunges A. Every 90 sec x 5 sets: 5 DB Front Squats 50/35/hand 15-20 UB DU / 20-30 UB Singles Can go heavier if not doing open workout and can go lighter as needed B. For Times: 4 Round For

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