Prep 3 Sets Kneeling Hip Hinge x 15 reps Plank Shoulder Taps x 10 per arm Reverse Table Top Lift x 10 reps Alternating Down Dog Toe Taps x 10 per side A. 4 Sets not for time: Side Plank Right x 45 sec Bear Crawl x 50 ft Side Plank Left x 45 sec
Workout of the Day (WOD)
Monday 3.30.20
Prep 3 Sets Quadruped Thoracic Twist x 10 per side Bird Dog x 10 per side Kneeling thoracic Stick Stretch x 30 sec hold A. Clean Practice with a Stick 15min Emom 7 Hang Power Cleans + 7 Front Squats B. 16min Amrap Run x 200 meters Air squat x 15 reps Run x 200
Saturday 3.28.20
Prep 4 Sets Run in pace x 30 sec Split Squat x 5 per leg Front Leaning Rest (FLR) x 40 sec Bent Over Y Raises x 20 reps A. 4-5 Sets Walking Lunges x 50 ft Single arm Plank x 20-30 sec per arm Rest 90 sec B. 3-4 sets 3 min amrap Sit
Friday 3.27.20
Prep 3 Sets Wall sit x 60 sec Psoas March x 20 reps Scapular Push Ups x 10 reps Leg Swings x 20 per leg A. 12 min Emom 1.Chair Dips x 10 reps 2. Side Plank twist x 7 per side 3.Russian Twist x 20 reps B. 21-15-9 Burpee *Run 200 meters after each
Thursday 3.26.20
Prep 3 Sets Hollow Body Hold x 20-30 sec Quadruped Hip CAR,s x 5 per direction per leg Inchworm with Push Up x 5 reps Front Scale x 15-20 sec per leg A. Run x 400 Meters -then- 4 Rounds Push Ups x 15reps Sit Ups x 15 reps Squats x 15 reps -then- Run
Wednesday 3.25.20
Prep 3 Sets Lizard Stretch x 30 sec per side Dead bug x 10 reps Prisoner Kneel to stand x 10 reps Plank Push Up x 10 reps A. 15min Emom 1.Bottom of squat Hold x 45 sec 2.vertical Jump x 7 reps 3.standing Long Jump x 7 reps B. 20-18-16-14-12-10-8-6-4-2 Step Back Lunges 1-2-3-4-5-6-7-8-9-10
Monday 3.24.20
Prep 3 Sets Kneeling Hip Hinge x 15 reps Plank Shoulder Taps x 10 per arm Reverse Table Top Lift x 10 reps Side Plank Hold x 20-30 sec per side A. 12min Emom 1.body weight single Leg RDL x 7 per leg 2.frog Hip Thrust x Amrap 40 sec B. 10min Amrap No Push
Monday 3.23.20
Prep 3 Sets Seated Scapular Arm Drag On Wall x 10 reps Superman Hold x 20-30 sec Scorpion Leg Reach x 10 reps per side A. Snatch Practice with a Stick 15min Emom 7 Hang Power Snatch + 7 Overhead Squats B. For Max Reps Hand release Burpee x 2 min max reps Rest 15
Saturday 3.21.20
Prep 3 Sets Wall Sit x 40-60 sec Plank x 40-60 sec Lizard stretch x 30 sec per side A. 4-6 Sets Walking Lunges x 50 ft Bear Crawl x 50 ft Rest 60-90 sec between rounds B. 3 Sets 4min Amrap Burpee x 4 reps Squat Jumps x 6 reps Burpee x 4 reps
No Excuses temporarily closed, but workouts will continue
Due to the outbreak of COVID-19 in Georgia, City of Suwanee mayor Jimmy Burnette has asked for all gyms, fitness centers, movie theaters and public gathering places to temporarily close. We respect mayor Burnette’s decision and will temporarily close No Excuses CrossFit beginning Friday, March 20 and until further notice from the City of Suwanee.
Friday 3.20.20
Prep 2 Sets Bear Crawl x 50 ft Bottom Up 90/90 Kettlebell Hold x 20 sec Banded Lat Pull Down x 10 reps Support Hold x 20 sec Vertical Med Ball Throw x 5 reps Essentials A. 6 Sets 1 Push Press + 2 Push Jerk Weight should stay light to work on mechanics On
Thursday 3.19.20
Prep 3 Sets Bike x 30 sec Plank Push Up x 10 reps Frog Hip Thrust x 10 reps Single arm Farmers Carry x 50ft per arm Essentials A. 3 sets Elevator Bench Press x 7 reps Build in weight On the 2:30 min B. 3 sets Pause Hip Thrust x 7 reps Tempo 31×3
Wednesday 3.18.20
Prep 2 Sets Rower Hamstring Curl x 12 reps Quadruped Kick threw x 5 per leg Kneeling Thoracic PVC stretch x 30 sec Dual Kettlebell Front Squat Hold x 20 sec Essentials A. 6 Sets Power Clean + Hang Power Clean + Front Squat Weight should stay light to work on mechanics and speed of
Tuesday 3.17.20
Prep 3 Sets Row x 60 sec Plank x 30 sec Dumbbell Death March x 10 steps Kettlebell Floor Press x 5 reps per arm Bottom of squat Halo x 3 reps per direction Essentials ADVOC8 Rounds For Time : Sit Ups x 8 reps Push Ups x 8 reps KB Swings x 8 reps
Monday 3.16.20
Prep 2 Sets Seated scapular arm drag on wall x 5 reps Squat twist and Reach x 5 reps per side Snatch Grip RDL x 5 reps Snatch Grip Can opener x 5 reps Essentials A. 6 Sets Hang Power Snatch x 3 reps Weight should stay light to work on mechanics and speed of
