Workout of the Day (WOD)

Tuesday 8.18.20

Prep 2 sets Row x 15 sec easy , 15 sec moderate , 15 sec hard Drop Squats x 15 reps Split stance Behind the Neck Snatch Grip Press x 5 per leg Essentials A. 10min Every 30 sec alternating 1.1 Hang Squat Snatch from above the knee + Overhead Squat 2.1 Hang Squat Snatch

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Monday 8.17.20

Prep 2 Sets Bike x 60 sec Russian Kettlebell Swing x 10 reps Goblet Squat x 10 reps Goblet step back Lunge x 10 reps Goblet Goodmorning x 10 reps Essentials A. 3 Sets Goblet Ballet Squat x 5 per leg Rest 30 sec Goblet Step Back Curtsy Lunge x 5 per leg *Light to

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Saturday 8.15.20

Prep 2 Sets Landmine half kneeling shoulder press x 7 per arm Landmine tall kneeling goblet Press x 7 reps Landmine rotational clean and Jerk x 7 reps per side Essentials A. Hugo prep WOD 2 7 minutes (2 athletes working) Devils Press x 5 reps (20#) Single Unders x 40 reps Bear Crawl x

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Hugo Open 7 workouts

Hugo Open When: Saturday, August 22 Where: No Excuses CrossFit Schedule: • 6:30 am – Gym opens • 6:45 am – Registration check-in opens • 7:30 am – Registration check-in closes • 7:45 am – Gym picture • 8:00 am – Second workout • 9:20 am – Third workout • 10:40 am – Fourth Workout

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Friday 8.14.20

Prep 10min emom Shuttle Sprint x 50 ft (25/25) Dual Dumbbell or Kettlebell Hang Power Snatch x 8 reps light load Essentials A. 10min Emom Vertical Jump x 5 Reps Power Snatch x 1 rep *keep weight light and snappy , you may increase weight over the 10 min as long as it stays snappy.

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Thursday 8.13.20

Prep 2 Sets Bodyweight hip thrust x 20 reps Single leg Hip thrust Hold x 20 sec per side Band around the knee lateral walk x 20 steps per direction Essentials A. 20min Emom 1.Dual Dumbbell Squats x 10 reps 2.Dual Dumbbell Deadlifts x 15 reps B. Core finisher 3 Sets Straight arm Russian twist

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Wednesday 8.12.20

Prep 2 Sets Single Unders x 70 reps Landmine Upright Row x 7 reps per side Landmine Meadow Row x 7 per side Landmine Goblet Row x 7 reps Essentials A. 3 Sets Hang Clean From Above the knee x 3-5 reps Rest 20 sec Close Grip Dumbbell Benchpress x 5-7 reps On the 3

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Tuesday 8.11.20

Prep 9 min Emom 1.Duck Walk x 50 ft 2.single arm ring pull x 7 per arm 3.plank x 45 sec Essentials A. 3 Sets Ring Plank Hold x 20-30 sec Rest 30 sec Hollow Hold x 20-30 sec On the 3 min Marks B. 3 Sets Unbroken Wall ball with 3 sec pause at

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Monday 8.10.20

Prep 2 Sets Row x 60 sec Russian Kettlebell Swing x 10 reps Goblet Squat x 10 reps Goblet step back Lunge x 10 reps Goblet Goodmorning x 10 reps Essentials A. 3 Sets Alternating Cossack Squat x 5 per leg Tempo 2121 On the 2:30 min B. 12 Sets Speed Front Squat and ¼

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Hugo Open 7 teams

The teams for Hugo Open 7 have been announced! This year’s Hugo will be teams of three with two males and one female. The Hugo Open is our annual in-house competition and will be held on Saturday, August 22 from 8 am to 1 pm. All five workouts will be released this week, starting with

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Saturday 8.8.20

Prep: 10min Every 2 min Shuttle sprint x 50 ft (25/25) Turkish get up x 2 reps per arm Essentials: A. 3 Sets Landmine Twist x 8 reps per side + Plate Pinch Farmers Carry x 50ft On the 3 min mark B. 10min Every 30 sec 1.Hang Power Clean x 1 rep 2.Power Clean

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Friday 8.7.20

Prep: Row x 150 meters Plank Psoas March x 7 reps per leg Row x 150 meters Single arm Kettlebell Sumo Deadlift x 7 per arm Row x 150 meters Single arm Overhead Kettlebell Carry x 100ft per arm Row x 150 meters Goblet Squat + Curl and Press x 7 reps Essentials: A. 3

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Thursday 8.6.20

Prep: 9min Emom 1.bear crawl x 45 sec 2.crab walk x 45 sec 3.duck walk x 45 sec Essentials: A. Teams of 3-4 15 min Thruster x 9 reps Bike x max cal *This is a waterfall style workout where the first person starts with thrusters as the other 2 wait. Then that first person

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Wednesday 8.5.20

Prep: 2 Sets Dual Kettlebell Clean from floor x 10 reps Dual Kettlebell Floor Press x 10 reps Dual Kettlebell Deficit Push Up x 10 reps Dual Kettlebell Plank Knees to elbows x 10 per side Essentials: A. 3 Sets Bench Press x 3-5 reps moderate load Tempo 33×1 Rest 30 sec Bench Dip x

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Tuesday 8.4.20

Prep: 3 Sets Row x 250 meters Single arm Dumbbell Overhead step back lunge x 5 reps per arm Support Knee Tuck x 15-20 sec On the 3 min Marks Essentials: A. 10min Every 30 sec alternating 1.Hang Power Snatch + Overhead squat 2.Power Snatch + Overhead Squat *Keep weight between 40-60% of the heaviest

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