Workout of the Day (WOD)

Thursday 8.27.20

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

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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

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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

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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

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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

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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

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The story of Hugo

kyle-maynard-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

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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

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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

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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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