Prep 2 Sets Single arm Russian Kettlebell Swing x 8 reps per side Single arm Kettlebell Clean x 8 reps per side Single arm Kettlebell Rack Squat x 8 reps per side Single arm Kettlebell Push Press x 8 reps per side Essentials A. Hero WOD ‘OMAR’ For time: Thruster x 10 reps Burpee x
Workout of the Day (WOD)
Wednesday 8.26.20
Prep 2 Sets Row x 10 cal Frog Pump x 15 reps Banded 3 way step x 5 cycles per side Staggered stance Russian kettlebell Swing x 10 reps per side Essentials A. 3 Sets Clean Deadlift x 2 reps Hang Clean RDL x 2 reps Hang Clean From Below the knees x 2-3 reps
Tuesday 8.25.20
Prep 2 Sets Landmine Windmill x 6 per side Landmine Push Press x 12 per side Landmine Hack Squat x 6 per side Essentials A. 3 Sets Unbroken Wall ball x 7-11 reps (10ft for males / 9 ft for females) Rest 30 sec Hollow Body Hold x 30 sec On the 3 min Marks
Monday 8.24.20
Prep 2 Set High Knee jump rope singles x 45 sec Drop Lunges x 10 reps Alternating Cossack Squat x 10 reps Split stance isometric Hold x 20 sec per leg Essentials A. 3 Sets Banded Quad RNT Suit Case Split squat x 7 per leg Tempo 2121 On the 2:30 min B. 12 Sets
Saturday 8.22.20
Hugo Open
Jones goes for 3-peat at Hugo Open
No Excuses CrossFit member Mike Jones has the opportunity to make history at the Hugo Open on Saturday. Jones is a two-time defending Hugo champion. A win on Saturday would make him the first three-time champion in the seven-year history of the Hugo Open. However, Jones realizes the daunting task of a three-peat and is
Friday 8.21.20
Prep 2 Sets Banded lateral walk x 20 steps per direction Glute Bridge x 20 reps Single leg Glute Bridge Hold x 15 sec per leg Essentials A. 3 Sets Right Arm Turkish Get ups x 1-2 reps + Right arm Hang Kettlebell Snatch x 6 reps at the top of the last Turkish get
The story of Hugo
When naming CrossFit workouts after girls, CrossFit founder Greg Glassman said it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a female’s name. Workouts are just
Thursday 8.20.20
Prep 9min Emom 1.Row x 15 sec hard pace 2.Mountain Climber Hip switch x 10 reps per leg 3.Hang From Bar x 30-45 sec Essentials A. 10min emom 1.Ring Pull x 12 reps 2.altenating Dumbbell Hang Power Clean x 16 reps 10min emom 1.Hanging Knee Raises x 5 reps 2.Dumbbell Goblet Squat x 20 reps
Wednesday 8.19.20
Prep 2 Sets Row x 45sec Ring Face Pulls x 12 reps Single arm single leg ring pull hold x 15 sec per side Extended reverse plank hold x 30 sec Essentials A. 3 Sets Close Grip Bench Press x 7,6,5 reps; tough but not maximal Tempo 33×1 Rest 30 sec Bench Dip Negatives x
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
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
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
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
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.
