Tuesday 7.28.15
Essentials: A. EMOM 10min Band Over Head Squats x 5 reps B. 8 Sets Back Squat x 1 rep 77% On the 90sec Marks *First 2 Sets Tempo 32×1* C. EMOM 16min Odd: Dumbbell Step Ups x 10 reps Even: Wall Ball x 10 reps Fitness: A. 10min Build to a 1 RM Overhead Squat […]
Monday 7.27.15
Essentials: A. 4 sets Shoulder Press x 5 reps Parrelette Dips x 5 On the 2:30min Marks B. 4 Sets Ring Pulls x 10 reps Single Arm DB Bent Over Row x 5-7 reps per arm On the 2:30min Mark C. For Time: Incline Push Ups x 25 reps Dumbbell or Kettlebell Shoulder to Overhead […]
Saturday 7.25.15
Essentials: A. 3 Rounds Not For Time;For Quality: Lying Leg Lifts (Candle Sticks) x 10 reps Plank x 30sec Band Pull A Parts x 20 reps Arch Body x 30sec B. 10min AMRAP (Partner) Tandem Burpee Box Jump Overs (both at same time) x 5 reps Tandem Lunges ( both at same time) x 10 […]
Friday 7.24.15
Essentials: A. 10min to Build Up to a 1RM Front Squat with tempo 55×1 B. 4 Sets Goblet Squat Holds x 60sec On the 3min Marks C. 12min AMRAP Row x 10 cal Goblet Step Back Lunges x 8 reps Goblet Squat x 6 reps Fitness: A. 10min to Build Up to a 1RM Front […]
Thursday 7.24.15
Essentials: A. 10min working on Kipping Drills with Hollow Body, Arch Body, Bar taps, and more B. 10 Sets Airdyne or Row Sprint x 20 sec @110% effort Rest/Walk x 2:20min Fitness: A. 10min working on Kipping Drills with Hollow Body, Arch Body, Bar taps, and more B. 10 Sets Airdyne or Row Sprint x […]
Wednesday 7.23.15
Essentials: A. 4 Sets Hip Thrusts x 3 reps @ 130% of your 10rm On the 2:30min Marks B. 4 Sets Single Leg DB or KB RDL x 5 reps per leg On the 2:30min Mark or A.D.A.P.T. Programing C. 2 Rounds For Time: Deadlift x 20 reps 65% Box Jump x 30 reps Run […]
Tuesday 7.21.15
Essentials: A. 4 Sets Active Handstand Press on Belly x 45sec On the 2:30min or ADAPT Rest 3min B. 35min AMRAP Farmers Carry x 200 meters Turkish Get Ups x 5 reps Bear Crawl x 25 meters Overhead Carry x 100 meters ½ Bodyweight Pull Ups x 5 reps Ball Slams x 25 reps Tire […]
Hugo Open 2015: FAQ
We’ve received several questions from our members about the upcoming Hugo Open on Saturday, August 22nd. Hopefully, this FAQ will answer most of your questions. 1. What is the Hugo Open? The Hugo Open is a friendly competition for our No Excuses community. Unlike most CrossFit competitions, the Hugo Open is not open to members […]
Monday 7.20.15
Essentials: 3 Sets Banded squat x 4 reps Tempo 10/10/x/1 On the 3min Marks Rest 3min B. 20 Sets Speed Back Squat x 1 rep 45% On the 30sec Marks Rest 3min C. For Completed Reps: Every 60 sec for 20min Goblet Squat x 10 rep Fitness: 3 Sets Overhead squat x 1 reps Tempo […]
Saturday 7.18.15
Essentials: A. 3 Rounds Not For Time; For Quality Band Pull A Parts x 15 reps W’s x 15 reps 2.5-5 lbs Hollow Rocks x 15 reps Single Unders x 30 reps *12min Cap* B. For Time Team of 2 (Male and female) Sprint 400m together Male front squat x 10 reps Female front squat […]