Workout of the Day (WOD)

Friday 3.29.19

Essentials: A. 4 Sets Turkish Get Up + 100 ft walk x 2 reps per Arm On the 3:30 min Marks B. 5 Sets Each For Time: Single Unders x 30 reps Bear Crawl x 50 ft Dual Dumbbell Squat x 10 reps* On the 3 min Marks Fitness: A. 4 Sets Turkish Get Up

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Thursday 3.28.19

Essentials: A. 3 Rounds For Time: Run x 400 meters with slam ball Slam Ball Ground to Over Pull Up Bar x 25 reps 8ft Dumbbell Deadlift x 25 reps B. Mobility Standing Straddle x 3 min Seated Straddle x 3min Sumo Squat x 3min Fitness/Performance: A. 3 Rounds For Time: Run x 400 meters

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Wednesday 3.27.19

Essentials: A. 12 min EMOM 1. Touch and Go Sumo Deadlift x 5 reps 65% or Greater 2. Touch and Go Hang Power Clean Below Knee x 5 reps 3. Single Dumbbell Single Leg RDL x 5 reps per leg B. 12 min EMOM 1. 6 Strict Ring Pull + 6 Incline Push Up 2.

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Spirit of the Open 19.5: Martha Raber

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 Friday Night Throwdown, 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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Tuesday 3.26.19

Essentials: A. 4 Sets Landmine Hip Rotations x 20 reps On the 2:30 min 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 Overs x 40 reps 24/20 Overhead Squat x 35 reps 115/75 ‘Exposed’(Scaled 2)

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Monday 3.25.19

Essentials: A. 15min Power Snatch Build in weight to something Moderate and then Perform 9 reps at that weight B. 15 min AMRAP Walking Lunges x 50 reps Wall Ball x 25 reps Sit Up x 15 reps Goblet Squat x 10 reps Fitness: A. 15min Power Snatch Build in weight then perform 4 singles

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Saturday 3.23.19

Essentials: A. 4 Sets Pull Up Negative x 2-4 reps (3-5 sec negative on each rep) Rest 20 sec Close Grip Bench Press x 4-6 reps On the 2:30 min B. 5 Sets 1 min AMRAP Push Press x 5 reps Hanging Leg Raises x 7 reps Bar Facing Burpee x AMRAP Remaining Time Rest

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Friday 3.22.19

Essentials: A. 4 Sets Tempo Overhead Squat x 4,3,2,1 reps Tempo@55×1 Build in weight as reps get lower On the 2:30 min B. 4 Sets Barbell on Back Step Back Lunge x 10 reps Moderate to Heavy Weight On the 2:30min C. 3 Sets Dual Kettlebell Overhead Carry x 200 ft On the 3 min

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Spirit of the Open 19.4: Pete Sereno

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 Friday Night Throwdown, 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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Thursday 3.21.19

Essentials: A. Teams of 2 Relay 6 min AMRAP Run x 100 meters Rest 1min 7 min AMRAP Run x 200 meters Rest 1min 9 min AMRAP Run x 400 meters *1 Person must complete the whole distance before switching* B. Mobility Pigeon x 1 min Per side Cross leg Forward Fold x 1 min

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Wednesday 3.20.19

Essentials: A. 8 min EMOM 1. Strict Ring Pull x 4-6 reps Adjust rings to make rep range hard 2. Incline Push Up x 4-6 reps Adjust Bar to make rep range hard 8 min EMOM 1. Jumping Pull Up x 8-10 reps 2. Inch Worm With feet on Box x 3 reps B. Yearly

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Tuesday 3.19.19

Essentials: A. 15 min Power Clean and Jerk Build Up in weight and perform 10 reps @ moderate load B. 7 Rounds Each For Time: Every 2 min Perform Single Unders x 30 reps Kettlebell Swing x 15 reps Fitness: A. 15 min Clean and Jerk Build Up in weight and perform 3 reps @85%

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Monday 3.18.19

Essentials: A. 4 Sets Dumbbell Complex 6 Dumbbell Front Squat + 6 Front Rack Dumbbell Walking Lunge On the 2:30 min Marks Moderate to Heavy Load B. 4 Rounds For Time: Alternating Arm Dumbbell Power Snatch x 8 reps Burpee x 12 reps Jumping Pull Up x 16 reps Fitness: A. 4 Sets Dumbbell Complex 6 Dumbbell Front

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Saturday 3.16.19

Essentials: A. Yearly Benchmark ‘Fight Gone Bad’ (Scaled) 3 rounds For Max rep Wall Ball x 1 min 10/6 Sumo Deadlift High Pull x 1 min 45/35 Box Step Ups x 1 min 20/20 Push Press x 1 min 45/35 Row for Cal x 1 min Rest 1 min In this workout you move from

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Friday 3.15.19

Essentials: A. 4 Sets Turkish Get Up + 100 ft walk x 2 reps per Arm On the 3min Marks B. 5 rounds for time: Bike x 500 meters Step Back Lunges x 30 reps Fitness: A. 4 Sets Turkish Get Up + 100 ft walk x 2 reps per Arm On the 3min Marks B.

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