CrossFit Excursion

Saturday 1.16.21. Partner Workout Option 5 Rounds for Time: 400m Run... 20 Deadlift (115/75) 30 Hang Power Cleans 40 Barbell Wipers *Run is completed together. While P1 works barbell P2 holds bottom of air squat. Switch as needed. Solo Workout Option 5 Rounds for Time: 400m Run 10 Deadlift (115/75) 15 Hang Power Cleans 20 Barbell Wipers 35 min cap* ---- At Home Full-Body Strength E2MOM x 10min 10 DB Hang Power Cleans 10 DB Goodmornings Full-Body Sprint Workout EMOM x 8min Min 1 - Double DB Deadlift Min 2 - Cardio (Moderate) -Rest 1:00- EMOM x 4min Min 1 - Double DB Hang Clean Min 2 - Cardio (Sprint) EMOM x 8min Min 1 - Double DB Deadlift Min 2 - Cardio (Moderate) #cfx #crossfitexcursion #cfexcursion #crossfit #run #clean #powerclean #hangclean #saturday #weekend #partnerwod #wod #itstheweekend #workoutathome #dumbbells #squats #frontsqaut #plank #cardio #core #justgetitdone ---- At Home Saturday Squats 5 Sets 1:00-:30 Max DB Glute Bridges + :30 Glute Bridge Hold 1:00-:30 Max Single DB Front Squats + :30 Squat Hold 1:00 Plank Hold -Rest 1:00 btwn sets-

Don't forget about "Joga" this weekend! Saturday @ 11:00am & Sunday @ 5:00pm... #cfx #cfexccursion #yoga #recovery #stretch #joga #youtime #scheduleitin

Friday 1.15.21. Skill EMOM x 10min Min1 - Bar or Ring Muscle Ups Practice ... Min2 - 3 Cycled Push Jerk (Building in weight) WOD AMRAP x 12min 3 Ring/Bar muscle Ups 6 Push Jerks (155/105) 9 Box Jumps (30/24) ---- At Home Full-Body Strength E2MOM x 10min 10 DB Hang Power Cleans 10 DB Goodmornings Full-Body Sprint Workout EMOM x 8min Min 1 - Double DB Deadlift Min 2 - Cardio (Moderate) -Rest 1:00- EMOM x 4min Min 1 - Double DB Hang Clean Min 2 - Cardio (Sprint) EMOM x 8min Min 1 - Double DB Deadlift Min 2 - Cardio (Moderate) #cfx #crossfitexcursion #cfexcursion #crossfit #muscleup #barmuscleup #boxjumps #pushjerks #workoutathome #dumbbells #hangclean #deadlift #cardio #wemadeit #itsfinallyfriday #friday #friyay

Wednesday 1.6.21. "NCMetcon Baseline III.I" On a 20min Running Clock: Establish a Heavy 1-Rep Ground to Overhead... "NCMetcon Baseline III.II" AMRAP x 5min 25 Double unders 5 Ground to Overhead (135/95) ----- At Home Bodyweight Pump AMRAP x 3min 10 Slow Deadbugs 5 Plank to Push-Back Rest :30 AMRAP x 3min 10 Alt V-Ups 5 Plank to Push-Back Full-Body Sweat Workout EMOM x 25min* Min1 - Cardio Choice 1 Min2 - DB Ground to Overhead (Single or Double) Min3 - Sit-Ups Min4 - Cardio Choice 2 Min5 - DB Hollow Hold (Single or Double) *In each round, cardio should be two different choices. Finisher + NCMobility EMOM x 6min Min1 - Single DB Curls Min2 - :30 Single DB Press/ :30 Single DB Overhead Hold #cfx #cfexcursion #crossfitexcursion #crossfit #wednesday #humopday #groundtooverhead #doubleunders #strength #baseline #metcon #workoutathome #dumbbells #cardio #curls

Tuesday 1.5.21. NCMetcon Baseline I.I On a 10min running clock: Run 1 mile and max row for meters in remaining time.... NCMetcon Baseline I.II AMRAP x 15min 5 Pull Ups or Bar Muscle Ups 10 Hand Release Push Up 15 Air Squats ___ At Home Push x Pull Strength 4 sets on a 12min clock 12 DB Pull Overs 12 Close Grip DB Bench Press Push x Pull Workout 5 min running clock 20 DB Suitcase Lunges 15 Renegade Rows 20 DB Push Press Max Reps Burpees REST 2:00 5 min running clock 30 DB Suitcase Lunges 25 Renegade Rows 30 DB Push Press Max Reps Burpees #cfx #crossfitexcursion #cfexcursion #crossfit #wod #metcon #run #mile #row #thisisgonnasuck #pullups #muscleups #amrap #airsquats #workoutathome #dumbbells #tuesday #embracethesuck

Thursday 1.14.21. Open Gym "Recovery WOD"... EMOM x 25min Min 1 - :45 Max Single DB Front Rack Step-Ups (35/20) Min 2 - :45 Max Strict Box or Ring Dips Min 3 - :45 Plank Hold (Plate on Back Optional) Min 4 & 5 - 1:45 Run, Bike, Ski **Weighted Vest Optional. --- At Home Push x Pull Strength 4 Sets on a 12:00 Clock 8/8 DB Suitcase Split Squats 8 DB Devil's Press Push x Pull Workout EMOM x 15min Min 1 - :50 DB Sumo Deadlift High-Pull Min 2 - :50 DB Push Press Min 3 - : 50 Mountain Climbers #cfx #crossfitexcursion #cfexcursion #corssfit #recovery #opengym #ski #run #row #stepups #workoutathome #dumbbells #devilspress #splitsquats #mountainclimbers #pushpress #sumodeadlifthighpull #thursday #justmove #almostthere

Wednesday 1.13.21. Strength: Overhead Squat 3x5 for load... Workout for Time: 20-16-12 Alt. DB Squat Snatch (50/35) Lateral Up-Downs Over DB ------ At Home Bodyweight Pump AMRAP x 3min 12 Jumping Lunges 12 Alt V-Ups Rest :30 AMRAP x 3min 12 Jumping Lunges 12 Alt V-Ups Full-Body Sweat Workout 5 Sets 1:00 Cardio Choice -Rest :30- 1:00 Burpee + Extra Push-Up -Rest :30- 1:00 Side Step Out & Back -Rest :30- #cfx #cfexcursion #crossfitexcursio #wednesday #humpday #crossfit #strength #wod #workout #overheadsquats #squats #fortime #dumbbells #squatsnatch #athomeworkout #amrap #cardio #burpees #lunges #justmove #getitdone

Monday 1.4.21. 12minutes Goat Work Workout for Time:... 10 DB Devil's Press (50/35) 40 Box Jumps (24/20) 20 DB Devil's Press 20 Box Jumps Goal sub 10:00 ____ At Home: Full Body Strength EMOM x 15min Min1 & 2 : AMRAP 1 Slow Sumo Deadlift and 2 Hang Power Cleans + 3 Slow Front Squats w/KB or DB Min 3: :50 Double DB Front Rack Hold Full Body Workout AMRAP x 7min 1:00 Cardio of Choice 35 Double Unders 7 DB/KB Hang Squat Cleans Rest 1:00 AMRAP x 7min 1:00 Cardio of Choice 35 Double Unders 7 DB/KB Hang Squat Cleans #cfx #crossfitexcursion #crossfit #cfexcursion #goatwork #dumbbells #kettlebells #cardio #boxjumps #devilspress #fortime #emom #amrap #monday #nevermissamonday #mondaymotivation

Saturday 1.2.21. Back Squat for load 1x5 WOD... Partner Version for Time: 2 Sets 40 Back Squats (135/95) 20 Toes to Bar Into... 120 Burpees Over Bar Into... 2 Sets 20 Back Squats (185/135) 40 Toes to Bar *Bar from Ground Solo Version for Time: 2 Sets 20 Back Squats (135/95) 10 Toes to Bar Into... 60 Burpees Over Bar Into... 2 Sets 10 Back Squats 20 Toes to Bar *Bar from Ground ---- At Home Saturday Squats 3 Sets for Max Reps: 1:00 DB Goblet Split Squats R 1:00 DB Goblet Good Morning 1:00 DB Goblet Split Squats L 1:00 Gluten Bridge Hold Full-body Workout On a 2:30 running clock Max DB Thruster Rest 1:30 3 Sets for Max Reps 1:00 DB Goblet Curtsey Squats 1:00 DB Jumping Air Squats 1:00 Max Wall Sit Rest 1:30 On a 2:30 running clock Max DB Thruster #cfx #crossfitexcursion #cfexcursion #crossfit #saturday #wod #fortime #forstrength #strength #legsfordays #squatsfordays #backsquat #toestobar #burpees #baroverburpees #dumbbell #athomeworkout #thrusters #airsquats #wallsit #gobletsquats #partnerwod #lotsosquats #justdotit #newyearnewpr

Happy New Year to our members, coaches, families, friends and supporters! May 2021 be full of health and happiness and suck a lot less than 2020! #cfx #crossfitexcursion #cfexcursion #happynewyear #2021 #letsgo #lfg