Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment Required: Foam roller, light/medium band 1) 1 Round: – Foam Roll Hamstrings x
Workout of the Day (WOD)
Thursday, March 30
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Glutes and Hamstrings
Wednesday, March 29
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment required: Foam roller, light/medium band 1) 1 Round: – 60s each Foam Roll
Tuesday, March 28
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment required: Foam roller, medium/light band, barbell 1) 1 Round: – 60s each Foam
Monday, March 27
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment required: Foam roller, light KB 1) 1 Round: – 60s each Foam Roll
Saturday, March 25
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep 1) Foam roll wherever you need it 2) 3 Rounds: – 10 Band Pass
Friday, March 24
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each
Thursday, March 23
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment required: Foam roller, medium/light band, light KB 1) 1 Round: – 60s each
Wednesday, March 22
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Equipment required: Foam roller, medium band 1) Foam Roll Glutes and Hamstrings x 60s each
Tuesday, March 21
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each
Monday, March 20
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment Required: Foam roller, light/medium band, barbell 1) 1 Round: – 60s each Foam
Saturday, March 18
Note: Friday, March 31 will be the last day we post workouts to the web site. No Excuses CrossFit members may view the workouts through the Chalk It app. Please contact Coach Brandon at brandon@noexcusescrossfit.com to get the access code. Prep Equipment Required: Foam roller, light KB, plyo box 1) Foam roll wherever you need
Friday, March 17
Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – BP Big Three Upper 2) AMRAP 5 at a slow pace: – 4 Yoga Push-up – 5 KBS – 5 each
Thursday, March 16
Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 2 each Spiderman Lunge 2) 2 Rounds: – BP Big Three 3) AMRAP 4: – 2 each Shin Box + Hip Lift – 5 each Goblet Reverse Lunges – 5 KB RDLs – 5
Wednesday, March 15
Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 Ft Crab Walk – 10 Band Pass Throughs – 5 each Bodyweight Lunge – 60s Row increasing pace
