REST Check out CrossFit Central as they hit a WOD named the Jesus WOD. Spend time working on your sore muscle tissues with a lacrosse ball. Coach Ben’s Recommended Reading List What are some reads that you all like? Post to comments!
Workout of the Day (WOD)
Saturday, April 7, 2012.
AMRAP in 20 minutes of:
5 pull ups
10 push ups
Friday, April 6, 2012.
5 Rounds for Total Reps of:
1 Min ME OHS @95/65
Rest 30 Sec
1 Min ME Ring Dips
Rest 30 Sec
Thursday, April 5, 2012.
Run a easy 5k. (75%-85%) Check out Big Peach Running Co. who will be coming to the gym today for everyone to try on the new New Balances and Inov-8’s! We look forward to having them.
Wednesday, April 4, 2012.
15 minutes Snatch technique work from the hang. Some good technique videos: Burgener Teaching Pat Barber how to snatch 10 minute AMRAP of: 15 Over-the-Platform Burpees (use PVC pipes if we run out of board space) 20 KB Push Press 24/16kg (10L/10R) Meet Jeff Malmquist! This was a picture of his first day a No Excuses
Tuesday, April 3, 2012.
5 Min AMRAP of Double Unders 4 Min AMRAP of KBS 24/16kg 3 Min AMRAP of T2B *Notes: Each AMRAP should be completed with no rest between.
Monday, April 2, 2012.
1-1-1-1-1-1-1 reps of Deadlifts! Row intervals: Row 250 x 5 sets. 30 sec rest in between CLICK on Colored LINKs Above to see DEMO’s. “My First Muscle-Up” – video [wmv] [mov] [HD mov]
Sunday, April 1, 2012.
3000 Burpees for Time!!
Saturday, March 31, 2012
Team WOD: 200m Sled Push (200#), 40 burpees, 200m Sled push(200#), 40 burpees
Friday, March 30, 2012
3 rounds for time of: 10 Deadlifts 275/185# – 50 Double-Unders Click on Links above to view Demo Videos.
Thursday, March 29, 2012.
Row 5k Work on Mobility and other skills. Pullups, DU’s, MU’s, etc. ENJOY!!! Click on the link above to view DEMO’s.
Wednesday, March 28, 2012.
Tabata: Burpees Power Cleans 155/105# For total reps. Burpee Demo On the Burpee, make sure to jump and clap at the top. On the PCLNs, make sure your elbows come through while hip and knee is extended. Here is Kyle showing everyone his burpees. What are your excuses for slowing up on your burpees?! Go
Tuesday, March 27, 2012.
4 Rounds for Time: 200m Pinch Grip Plate Carry 25# (each hand) 15 Pullups 20 Pushups (hand release) 30 AbMat Situps The Berkhans! The newest family at No Excuses Crossfit. We are so happy to have you guys! From left to right: Bella (daughter), Eden (daughter), Felina (momma), Roman (son).
Monday, March 26, 2012.
15 Min to Practice or Establish a 3RM Tall Snatch Tall Snatch Demo – then – Part 1) 8 minute AMRAP of: 8 Push Jerks 135/95# 8 Ring Dips 16 KB Snatches (8L/8R) @ 24/16kg or 55#/35# Note: For Push Jerks use 50% of your 1 RM or lower. Do not go over 50% of
Sunday, March 25, 2012.
REST DAY. We will no longer be having Sunday Fit Play. This will be a day for the entire gym to take a rest day, get out in the community to the parks and ride bikes, play games, hike up mountains, etc. Go have FUN with the family and friends or just lay around the