No Excuses draws large crowd for Hugo Open
SUWANEE — No Excuses CrossFit hosted the second annual Hugo Open, an in-house competition for its members on Saturday. The competition had 68 competitors on 17 teams in the Rx and scaled divisions. Hair vs. Skin defended its title in the Rx division, while Snatch Me If You Can won the scaled division. The competition […]
Monday 8.24.15
Essentials A. Push Press ; 12min to Build to a Heavy 5 rep B. 4 Sets Press x 7, 5, 4, 3 reps On the 2:30min Marks C. 3 Rounds For Reps: Incline Push Ups x 1min Ring Pulls x 1min Parrelette Dips x 1min Burpees x 1min Rest 1min Fitness A. Push Press ; […]
Saturday 8.22.15
Hugo Open Wod 1 Scaled: 5min AMRAP 4 person Syncro Sit Ups x 7 reps 4 Person Syncro Squats x 7 reps -2min Transition / Rest 7min for each person to find a 1RM Deadlift *If a team has 3 or 4 guys then 65% will be taken as the score of the highest 1 […]
Friday 8.21.15
Essentials: A. 5 Sets Front Squat x 10,8,6,6,4 reps Tempo 55×1 On the 3min B. 7min AMRAP Dumbbell Front Squat x 7 reps Single Under x 60 reps Fitness: A. 5 Sets Front Squat x 5,4,3,2,1 reps Tempo 55×1 On the 3min B. 7min AMRAP Kettlebell Front Squat x 7 35/25 per hand Double Unders […]
Thursday 8.20.15
Essentials: A. 12min to work on Handstands or Handstand Push Up Technique B. 25min Run x 200 meters Farmers walk x 50 meters Row x 200 meters Waiters Carry Left Arm x 50 meters Single Unders x 100 reps Waiters Carry Right Arm x 50 meters Right side Plank x 30 sec Left Side Plank […]
Wednesday 8.19.15
Essentials: A. 4 Sets Romanian Deadlift x 8 reps On the 2:30min Marks or ADAPT B. 4 Sets Each For Time: Kettlebell Swing x 12 reps (Heavy) Deadlift x 12 reps 75% *Rest 4min Between Sets Fitness: A. 4 Sets Hang Power Clean x 3 reps On the 2:30min Marks or ADAPT B. 4 Sets […]
ADAPT program openings
No Excuses CrossFit’s Advanced Development and Personalized Training (ADAPT) program has helped people make tremendous progress since it started in 2016. We are excited to announce that we are opening additional slots for the ADAPT program! Below is more information about the ADAPT program, including when it starts and the cost. Some of the success stories […]
Tuesday 8.18.15
Essentials: A. 6 Sets Push Press x 10,8,8,6,4,4 On the 2:30min B. 3 Rounds For Time: Run x 200 meters Incline Push Up x 21 Ring Pull x 12 reps Fitness: A. 6 Sets Push Press x 7,6,5,4,3,2 B. 3 Rounds For Time: Run x 400 meters Handstand Push Up x 15 Chest to Bar […]
Monday 8.17.15
Essentials: A. 6 Sets Plate Overhead Step Back Lunges x 6 reps per leg On the 3min B. 5 Sets Goblet Squat x 3 reps (Heavy) Burpees x 6 reps Row x 9 cal Rest 2 min Fitness: A. 6 Sets Barbell Overhead Step Back Lunges x 6 reps per leg On the 3min B. […]
Hugo Open movement standards
WOD 1A 2 males/2 females get four barbells 3 males/1 female get three barbells 1 males/3 females get three barbells 4 males or 4 females get two barbells WOD 1B On the runway Each team gets 4-45#, 2-25#, 4-15#, 2-rubber 10#, 2-medal 10#, 4-5#, 4-2.5# (360# total, not including weight of barbell) • Team of 4 […]