3 rounds for time of: 10 Deadlifts 275/185# – 50 Double-Unders Click on Links above to view Demo Videos.
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).
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
XWOD: Metabolic…Read more
XWOD: 10x Lactate…Read more
XWOD 18 x Max Speed 100m Sprints w/ Walk Back Recovery RSS – 1:20 Hold, :20 rest– 3 Rounds Wall Walk to Handstand Front Plank Hold w/feet on wall Wall Walks to Straight-Arm Back Bend Wall Sit Hold
XWOD: 200m Hill Repeats – AMRAP in 20 min RSS – 5 Rounds for Time 10 Alt Up,Up, Down, Down Planks (or jump to hands) 10 Alt Front to Back Lunges 10 Alt Push-ups w/Rotation 10 Beached Whales
XWOD: Cone Station Circuit – 5 Rounds w/1 min rests between Rounds RSS: 40sec each : Cone Sprints (approximately 20m) Crab Walk forward and backwards Cone Slides Handstand Walk or SL Bear Hops w/Straight Arms Zig-Zag Jumps Cartwheels or Donkey Kicks Location: Thursday @ 8:30 am @ Town Center Park Friday @ 5:00 am
XWOD: 2-Mile Tempo Run on a Hilly Course @180+ cadence RSS: AMRAP in 6 minutes 1 x Forward Roll 2 x V Sit-ups 3 x X-Jumps 4 x Scoop Push-ups Location: Tuesday @ 8:30 am @ Town Center Park Wednesday @ 5:00 am @ Main Street Caboose (if storming, go to No Excuses Gym)
XWOD: 10 x 200m @Max Speed Sprint w/Walk Back Recovery – Record Times RSS: 5 Rounds for Time 15 Burpees 15 Roll Back Sit-up to Straddle 15 Reverse Plank Lifts Location: Thursday @ 8:30 am @ Town Center Park Friday @ 5:00 am @ Main Street Caboose (if storming, go to No Excuses Gym)
XWOD: Metabolic Circuit w/90sec Push Intervals between RSS sets – 8 Rounds RSS: 30 sec per exercise between Push Intervals record total reps in 8 rounds Alt Push-ups w/Rotation Surfer Squats or Mountain Climbers Dead Bugs Location: Tuesday @ 8:30 am @ Town Center Park Wednesday @ 5:00 am @ Main Street Caboose (if
XWOD: Hill Repeats @ 180+ cadence w/Walk Downhill Recovery: 3 x 30sec sprint uphill w/1:30min downhill 3 x 45sec sprint uphill w/2:15min downhill 3 x 1min sprint uphill w/3:00min downhill RSS: 1 min on, 15sec off – 4 Rounds Wall Walks to Handstand Front Plank Hold Wall Walks to Straight-Arm Back Bend Wall Sit
XWOD: 1-Mile Time Trial, 2-5 min rest, followed by 2 x 400m at mile pace w/1-3 min rest RSS: Add 2 Reps per Side (R & L) Every Round – 2, 4, 6, etc. AMRAP in 8 minutes SL Inchworm Walkout to Push-up Step Back-to-Front Lunge Repeat on other side Location: Tuesday @ 8:30
XWOD: 8 x 20sec sprint all out / 10sec rest turn around – cover same distance on all sprints Rest 3 min Do 8 more Tabatas RSS: Tabatas – 8 x 20sec work, 10sec rest for each pair: Alternate Roll Back Sit-ups to Stand and Squat Thrusts Alternate Tuck Jumps and Butt-up Push-ups Alternate
No Extreme Class on July 22nd XWOD: Interval Circuit AMRAP in 20min: 400m Run @ 190 150 reps Jump Rope 20m Walk on Hands or Wheel Barrow w/Partner or 1-leg Bear Crawl 20m Traveling Squat Jumps 10m Forward Rolls or Log Rolls Location: Thursday @ 8:30 am @ Town Center Park (if storming, go to