Prep 9min emom 1.Bear Crawl x 25 feet forward and 25 feet backwards 2.Side Plank Switch x 6-8 per side 3.Push Up to Toe Touch x 10 reps Essentials A. 4 Sets Standing Shoulder press x 6-8 reps tempo 21×1 Rest 20 sec Incline Push Up x 10-15 reps as fast as possible On the
Workout of the Day (WOD)
Monday 12.7.20
Prep 2 Sets Single leg wall sit x 15 sec per leg Ostrich Walk x 20 meters Alternating Cossack Squat x 10 per leg Essentials A. 3 Sets Dual Dumbbell Romain Deadlift x 10 reps Dual Dumbbell Split squat x 10 reps per side Single Dumbbell Hip Thrust x 10 reps On the 3 min
Saturday 12.5.20
Prep Trees and Lumber Jacks Essentials A. ‘If 2020 was a WOD’ Partner chipper For time : Power clean x 60 reps Row x 60 cal Shoulder to overhead x 50 reps Wall ball x 50 reps Front rack Step back Lunge x 40 reps Toes to Bar x 40 reps Thruster x 40 reps
Friday 12.4.20
Prep 6 min 1.Row x 15 sec hard 2.Complex (4 Air Squats + 4 Jump Squats + 4 Step back lunges per leg) Essentials A. 3 Sets Back Squat x 7 reps Rest 20 sec Squat Jump x 15 reps as high as possible Rest 20 sec Assault Bike x 30 sec sprint On the
Thursday 12.3.20
Prep 2 Sets Scorpion Heal Taps x 10 reps Ring Face Pulls x 10 reps pause 2 sec at top of each rep Crab walk x 10 meter forward 10 backwards Essentials A. 3 Sets 90/90 Kettlebell Tricep Extension x 7 reps Ring Bicep Curl x 7 reps 90/90 Kettlebell Pull Over x 7 reps
Wednesday 12.2.20
Prep Rower Fish Game Essentials A. 12 min practice this complex at a light to moderate load Power Snatch + Hang Power snatch Above the Knee + Hang Power Snatch Below the knee B. 3 Sets Heavy Kettlebell Swing x 15 reps Boat Hold x 20 sec Broad Jump x 9 reps Row x 250
Athlete Spotlight: Taylor Reardon
Name: Taylor Reardon Age: 26 Occupation: I’m currently a server but I’m starting a new role as a Customer Service Representative! Hometown: Plant City, FL Class time do you usually attend: 12:30pm Favorite WOD: Anything with a rope climb, running, or box jumps, as an AMRAP Favorite CF Movement: Any movement I can’t do.
Tuesday 12.1.20
Prep 2 Sets Quadruped crawl x 10 meters forward 10 backwards Reverse Plank to Side Plank Switch x 5 per side Extended Arm wall Plank x 20-30 sec Essentials A. 3 Sets Alternating Dual Kettlebell Gorilla Row x 8 reps per arm Rest 15 sec Body Row x 10-15 reps as fast as possible On
Monday 11.30.20
Prep 2 Sets Bike x 30 sec Single leg wall sit x 15 sec per leg Low Switch Cossack Squat x 8 per leg Essentials A. 3 Sets Landmine low Cossack Squat x 7 per side Landmine Goblet Reverse Lunge x 7 per side Landmine Push Press x 7 per side On the 3 min
No Excuses CrossFit’s 12-year anniversary celebration
No Excuses CrossFit is excited to celebrate its 12-year anniversary in December! We want to celebrate with you and have come up with a fun week of activities that we hope you will enjoy. The week long celebration kicks off on Monday, November 30 and will conclude on Saturday, December 5 with a team workout.
Saturday 11.28.20
Prep 9 min Emom 1.Reverse plank to side plank switch x 30 sec 2.Bench Dip with 2 sec hold at bottom x 12 reps 3.Burpee Tuck Jump x 5-7 reps Essentials A. 12 min Emom 1.tall kneeling kettlebell shoulder press right arm x 5 reps + tall kneeling Kettlebell windmill right arm x 5 reps
Friday 11.27.20
Prep 9 min Emom 1.Tall Kneeling side twist to halo x 4 per side 2.Plange Rock x 30 sec 3.Quadruped Crawl x 10 step forward and 10 backwards (intentionally be slow and control) Essentials A. 5 Rounds Row x 45 sec Sit up x 9 reps Kettlebell swing x 6 reps Hanging Knee Ups x
Thursday 11.26.20
Prep 1 round Row x 300 meters Hang from bar x 20-30 sec Goblet squat with Med ball x 12 reps Dumbbell push press x 8 per arm Box step ups x 16 reps Jump rope x 30 sec Essentials From 0-10min For time : 21-15-9 Wall ball Burpee *7 min cap From 10-20min For
Wednesday 11.25.20
Prep 9 min Emom 1.row x 45 sec 2.alternating box step ups x 12 reps 3.Body weight single leg RDL x 6 per leg Essentials A. 3 Sets Dual Kettlebell Sumo Deadlift x 15 reps Rest 10 sec Boat Hold x 20-30 sec On the 2:30 min mark B. 8 min Emom Burpee x 3
Tuesday 11.24.20
Prep 9 min Emom 1.Bear crawl x 50 ft 2.Side plank switch x 6 per side 3.Alternating scorpion stretch taps x 12 reps Essentials A. Row x 3 min Row x 2 min Row x 1 min Rest 2 min 10min emom 1.Bench Dips x 8-10 reps 2.Supinated Body Row x 8-10 reps Rest 2
