Workout of the Day (WOD)

Wednesday 8.7.19

Essentials A. 3 Sets Box Dips x 8-12 reps + Pike Push up x 4-6 reps On the 3min 3 Sets Incline Push Ups x 12 reps + Strict Ring Pull x Amrap unbroken reps On the 3 min B. For time: Alternating Dumbbell Power Snatch x 24 reps Rest 90 sec Power Snatch x

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Tuesday 8.6.19

Essentials A. 8 Sets (4 Sets) Pausing above the knee Power Snatch x 3 reps Empty Barbell On the 2 min Marks (4 Sets) Pausing above the knee Power Clean x 3reps Empty Barbell On the 2 min Marks B. 4 Sets Seated against the wall Arm drags x 10 reps On the 2:30 min

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Monday 8.5.19

Essentials A. 5 Sets Back Squat x 7,7,5,5,3 reps On the 2:30 min *Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat and also you should increase the load each set as well. B. For time 10-8-6-4-2 Push press Single under x 30 reps

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Hugo Open 2019 Workouts

WOD 1: Say My Name Submit your team name by Friday, Aug. 9 at 11:59 pm. Notes: This workout is worth 100 points. If your team name is submitted on Aug. 10, it’s worth 50 points, Aug. 11 it’s worth 25 points. Aug. 12 it’s worth 1 point. Remember there’s a prize for the best

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Saturday 8.3.19

Essentials A. 30 min emom 1.9 Dual Kettlebell Deadlift + 6 Dual Kettlebell Cleans + 3 Dual Kettlebell Shoulder to Overhead 2. Row x 12/9 3. Dual Kettlebell Farmers Carry x 100 ft Fitness A. 30 min emom 1.9 Dual Kettlebell Deadlift + 6 Dual Kettlebell Cleans + 3 Dual Kettlebell Shoulder to Overhead 35/25

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Hugo Open 2019 Teams

Below are the teams for the Hugo Open on Saturday, Aug. 24. Here are your next steps: Send Brandon your shirt size. (reply to email he sent you on July 30) Meet your teammates. Contact them through Facebook, Email, Text, In-Person. Create a team name and send it to Brandon by Friday, Aug. 9. Mark

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Friday 8.2.19

Essentials Yearly Benchmark ‘Acid Bath’ For Time: Ski x 500 meters Row x 500 meter Bike x 1000 meters B. 20-30 min easy aerobic work  * during this period accumulate some pull ups and some Dual Kettlebell Front Squats. Select volume of reps based on how you feel. Fitness Yearly Benchmark ‘Acid Bath’ For Time:

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Athlete Spotlight: Dimy Jeannot

  Name:Dimy Jeannot Age:36 Occupation:Co-founder at Adino Hometown:Queens, NY Which class time do you usually attend?6 am Favorite WOD: They are all awful. That’s why I keep coming 🙂 Favorite CF Movement: Snatch Least Favorite CF Movement: Snatch 3RM Back Squat:225 1RM Deadlift:295 Favorite Food: Lasagna Favorite Movie: 24 (Technically a show) Favorite Athlete:None Dream Job:Exactly what I am doing

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Athlete Spotlight: Alicia Cavener

    Name:Alicia (Lisa) Cavener Age:54 Occupation:Production Manager Hometown:Lawrenceville Which class time do you usually attend? 6:00 or 7:00 pm Favorite WOD: Any one that pushes me Favorite CF Movement: Deadlift Least Favorite CF Movement: Battle Ropes 3RM Back Squat:80 1RM Deadlift:140 Favorite Food: Seafood/Fish Favorite Movie: My Cousin Vinny Favorite Athlete:My son Dream Job:Work from home ;0) Dream Vacation Destination:

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Thursday 8.1.19

Essentials A. Teams of 3-4 3 Rounds For Time: Goblet Squats x 100 reps Goblet Walking Lunges x 75 Steps Jumping Pull Ups x 50 reps *one person working at a time and switch when ever need. When switching people the person switching to do work must perform 5 burpees with a lateral jump over

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Wednesday 7.31.19

Essentials A. 12min Emom 1.Hollow Hold x 20 sec 2. Handstand Hold x 20 sec 3.Seated Tuck Hold x 20 sec 4.support Hold x 20 sec B. 2min amrap Barfacing Burpee x 15 reps Deadlift x Amrap Remaining Time Rest 30 sec 2min Amrap Wall Ball x 25 reps Shoulder to Overhead x Amrap Remaining

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Tuesday 7.30.19

Essentials A. 10min Emom 1.Hang Power Snatch x 10 reps 45/35 2. Russian KBS x 12 reps 10min Emom 1.Hang Power Clean x 10 reps 45/35 2. Dual KB Front Rack Carry x 100 ft B. For time: Devils Press x 21 reps Handstand Walk x 18 reps Man Makers x 15 reps Rope Sit

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Monday 7.29.19

Essentials A. 5 Sets Back Squat x 7 reps On the 2:30 min *Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat. Use same lighter faster weight on each set B. 5 Sets Single under x 30 reps Dual Dumbbell Push Press x 7

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Saturday 7.27.19

Essentials A. 10min EMOM Squat Clean x 1 rep Keep light but build in weight -Rest 4min- 10min EMOM Split Jerk x 1 rep Keep light but build in weight B. 15min Every 30 sec Speed Deadlift x 1 rep 50-60% Fitness A. 10min EMOM Squat Clean x 1 rep 65-75% -Rest 4min- 10min EMOM

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Friday 7.26.19

Essentials A. In 13 min Build Up to a Heavy, Not Maximal, Front squat Single -Use this format, rest as needed between each set Sets should go as followed By feel – 7,5,3,3,2,1 B. For time: Thruster x 25 reps 95/65 Burpee Box Jump Over x 50 reps 24/20 Thruster x 25 reps 95/65 Fitness:

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