Workout of the Day (WOD)

Saturday 12.8.18

No Excuses Crossfit Birthday Bash 10! No Classes today but come by to cheer on your fellow No Excuses Athletes and Join the Crossfit community in Celebrating our 10th year of changing lives. Doors Open at 8am and the first workout Starts at 9am.

Friday 12.7.18

Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift* Rest 20 sec Hang Squat Clean x 3 reps *Empty Barbell* On the 4min Marks B. 15min EMOM Min 1-5 – Barbell Bent Over Row x 8-12 reps Min 6-10 – Hanging Knee

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Thursday 12.6.18

Essentials: A. 18 min AMRAP Farmers Carry x 50 ft Bear Crawl x 100 ft Farmers Carry x 50 ft Slamball Box Step Over x 10 reps B. Mobility Twisted Cross x 1 min Per side Pretzel x 1 min Per side Cross Leg forward Fold x 1 min per side Saddle x 2min Fitness/Performance:

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Wednesday 12.5.18

Essentials: A. 9 min AMRAP Barbell On Back Step Back Lunge x 20 reps Box Step Up x 10 reps 24/20 Kettlebell Swing x 20 reps Box Step Up x 10 reps 24/20 Alternating Dumbbell Snatch x 20 reps Box Step Up x 10 reps 24/20 Barbell Overhead Squats x Max reps Remaining Time B.

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Tuesday 12.4.18

Essentials: A. 4 Sets Incline Bench Press x 6-8 reps@Tempo 40×0 Rest 30 sec Strict Ring Pull x 6-8 reps @ Tempo 40×0 On the 2:30 min B. For Time: Sled Push x 50 meters -then- 3 Rounds Single Unders x 50 reps Kettlebell Swing x 25 reps -then- Sled Push x 50 meters Fitness:

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Monday 12.3.18

Essentials: A. 8 Sets Pausing Power Clean (2 rep below the knee + 2 rep above the knee) Use empty Barbell On the 90 sec Marks B. 5 Rounds Wall Sit x 1 min Goblet Kettlebell Front Squat x max reps 30 sec Rest 90 sec Fitness: A. 8 Sets Pausing Power Clean (1 rep

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Saturday 12.1.18

Essentials: A. 3 Sets Pike Hold On Box x 20 sec + Hollow Flutter Kicks x 20 reps On the 2:30 min Mark 3 Sets Incline Push Up with shoulder tap x 6-8 per arm + Plank Push Up x 7-10 reps On the 2:30 min Mark B. 5 Sets 45 sec AMRAP Alternating Dumbbell

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Athlete Spotlight: Emily Stalling

Name:Emily Stalling Age:22 Occupation:Dental assistant Hometown:Suwanee Which class time do you usually attend?4 Favorite WOD: N/a Favorite CF Movement: Power clean Least Favorite CF Movement: Thrusters 3RM Back Squat:125 1RM Deadlift:175 Favorite Food: Sushi Favorite Movie: Meet Me in St. Louis Favorite Athlete:Tia Toomey Dream Job:Dental assistant Dream Vacation Destination:Germany If you could have any super power…Shape shifting Favorite Motivational

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Athlete Spotlight: Drew Brannon

Name:Drew Brannon Age:31 Occupation:Senior Financial Analyst Hometown:Rockmart, GA Which class time do you usually attend?6 AM Favorite WOD:Rowing, Deadlift Combo WODS Favorite CF Movement:Hang Clean Least Favorite CF Movement: Thrusters 3RM Back Squat:385 1RM Deadlift:525 Favorite Food:Ribeye Steak Favorite Movie: The Godfather: Part II Favorite Athlete:Joe Thomas Dream Job:CEO of a Fortune 500 Company Dream Vacation Destination:Ireland

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Friday 11.30.18

Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift* Rest 20 sec Hang Squat Clean x 3 reps *Empty Barbell* On the 4min Marks B. 6 min AMRAP Thruster x 8 reps Burpee Jumping Pull Up x 3 reps Fitness: A. 4

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Thursday 11.29.18

Essentials/Fitness/Performance: A. 6 Sets Assault Bike x 1min *Nothing Over 70 RPM* Rest 1min Row x 1min *Nothing Over 1300 cal per Hour* Rest 2min B. Mobility Seated Straddle x 2min Pigeon x 2min per leg Puppy Dog x 1min Seal x 1min

Wednesday 11.28.18

Essentials: A. 8 Sets Pausing power Snatch (1 rep below the knee + 1 rep above the knee) + 2 Overhead Squats Empty barbell On the 90 sec Marks B. 5 sets Speed Back Squats x 4 reps 40% or lower + Depth Vertical ump x 1.1.1.1 On the 2min Marks C. 10 min EMOM

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Tuesday 11.27.18

Compare to: 7/30/18 Essentials: A. Yearly Benchmark ‘Jerry’ A. For time: Run x 1 mile Row x 2000 meters Run x 1 mile Fitness: A. Yearly Benchmark ‘Jerry’ A. For time: Run x 1 mile Row x 2000 meters Run x 1 mile Performance: A. Yearly Benchmark ‘Jerry’ A. For time: Run x 1 mile

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Monday 11.26.18

Essentials: A. 5 Sets Speed Front Squat x 4 reps 40% + Kettlebell Front Rack Bottom of Squat Hold x 20 sec On the 2 min Marks B. 4 Sets Row x 14/12 cal Russian Kettlebell Swing x 7 rep Wall Walks x 3 Reps Russian Kettlebell Swing x 7 reps Row x 14/12 cal

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