Essentials A. 5 Sets Single Arm Deficit Kettlebell Sumo Deadlift x 7 per Arm On the 2:30 min B. 7min Emom Box Dip Shoot threw x 3-5 reps 7 min Emom Single Leg Box Step Down x 4-6 per leg 7 min Emom Wall Walk x 2-3 reps Fitness A. 5 Sets Single Arm Deficit
Workout of the Day (WOD)
Granite Games Throwdown September 14, 2019 recap
The workouts were tough, the crowd was loud, and it was an exciting atmosphere. It was a fun day at No Excuses CrossFit on Saturday, September 14 at the Granite Games Throwdown. The event drew 42 teams, led by No Excuses CrossFit with nine, in four different divisions. Beards & Barbells, the men’s intermediate
Tuesday 9.17.19
Essentials A. 6 sets 2 Power Clean + 2 Hang Power Clean above Knee + 4 Front Squats Empty Bar or very light weight On the 2:30 B. Yearly Benchmark ‘Exposed’(Scaled 1) For Time: Push Up x 35 reps Dumbbell Box Step Overs x 40 reps (50/35)(24/20) Toes to Bar x 45 reps Box Jump
Monday 9.16.19
Essentials 6 sets Sets 1-3 Weighted Dips x 6-8 reps Sets 4-6 Weighted Pull Ups x 6-8 reps On the 2:30 min B. 3 Sets Run x 200 meters Alternating Dumbbell Hang Clean and Jerk x 10 reps V-Ups x 10 reps Rest 1 min Run x 200 meters Alternating Dumbbell Power Snatch x 10
Saturday 9.14.19
Granite Games Throw down No classes
Friday 9.13.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell
Thursday 9.12.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell
Wednesday 9.11.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell
Tuesday 9.10.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell
Monday 9.9.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell
Saturday 9.7.19
Essentials A. 3 sets Hang Power snatch x 20reps empty barbell On the 3 min marks B. 5 sets Deadlift x 10 reps 135/95 Power clean and jerk x 10 reps 135/95 On the 3 min Marks Fitness A. 3 sets Squat snatch x 12 reps 50% On the 3 min marks B. 5 sets
Friday 9.6.19
Essentials A. 16 min EMOM 1.Dual Dumbbell Bench Press x 7 reps 2.Dual Dumbbell Bent Over Row x 7 reps B. Yearly Benchmark ‘Just a Bear’ For Time: Bear Complex x 100 reps 45/35 *Bear complex is (Squat Clean, Thruster, Back Squat, Back Thruster) Fitness A. 16 min EMOM 1.Dual Dumbbell Bench Press x 7
Thursday 9.5.19
Essentials A. Teams of 3 Granite Games throwDown WOD 3 scaled For Time : Synchronized Knee Raises x 40 reps Synchronized Dumbbell Hang Clean and Jerk x 40 reps 35/20 Synchronized BoxOvers x 40 reps 24/20 Synchronized Dumbbell Hang Clean and Jerk x 40 reps 35/20 Synchronized Knee Raises x 40 reps 15min Cap Rest
Wednesday 9.4.19
Essentials A. 15min EMOM 1.Wall Sit x 45 sec 2.Pike Hold x 45 sec 3.Hanging On Bar x 30 sec B. 4 Rounds For Time : Alternating Dumbbell Squat Snatch x 20 reps Plank Hold x 60 sec of work Fitness A. 15min EMOM 1.Dual Kettlebell Wall Sit x 45 sec 2.Handstand Hold x 45
Tuesday 9.3.19
Essentials A. 10min EMOM 1.Hang Power Snatch x 10 reps 2. Single Arm Inverted Kettlebell Carry x 50 ft per arm 10min EMOM 1.Hang Power Clean x 10 reps 2. Front Rack Dual Inverted Kettlebell Carry x 100 ft B. For Time: Rope Sit to Stand x 9 reps Power Clean x 21 reps Rope
