Wednesday 8.20.14
Essentials: A. 10 Sets Speed Deadlift x 4 reps @40-50% On the min *Pause with each rep on the ground.* Rest 3min B. 10 Sets Hang Power Clean and Jerk x 3-5 reps On the min Rest 3min C. 12-10-8-6-4-2 For Time: Dumbbell Clean and Jerk Kettlebell Swing Fitness: A. 10 Sets Speed Deadlift x […]
Tuesday 8.19.14
Essentials: A. Not For Time: Strict Palms turned down Ring Pulls x 30 reps Dip Support x Accumulate 2min Strict Close Grip Push Ups x 30 *Mash this up however you want, just get the work done with quality.* Res 3min B. 21-15-9 For Time: Burpees Sit Up Rest 3min C. 3 Sets Row 1min […]
Monday 8.18.14
Essentials: A. 10 sets Overhead Step Back Lunge x 3 rep per leg (PVC, Training Bar, BARBELL) On the min Mark Rest 5min B. 10 Sets Speed Back Squat x 5 reps 40% of 3RM On the min Mark Rest 5min C. 5 Rounds Each For Time: Dumbbell Thruster x 10 reps Wall Ball x […]
Saturday 8.16.14
Essentials: A. 7 Sets Hip Power Clean x 5 rep On the Min Marks Rest 3min B. 20-19-18-17-16-15-14-13-12-11 For time: Deadlift 10-9-8-7-6-5-4-3-2-1 Goblet Squat Fitness: A. Take 7min to build up to a heavy but fast Power Clean x 1 rep Rest 3min B. 20-19-18-17-16-15-14-13-12-11 For time: Deadlift 115/75 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean 115/75 Performance: […]
Friday 8.15.14
Essentials: A. 8 Sets Shoulder Press x 6-8 reps Bench Dips x 5-10 reps On the 2min Marks Rest 3min B. 4 Sets Ring Rows x 8-10 reps Dumbbell Bent Over Rows x 4-6 reps per arm On the 2min Marks Rest 3min C. For Time: Ring Pulls x 25 reps Row with legs locked […]
Thursday 8.14.14
Essentials: A. 3 Rounds Not For Time: Rope Sit to Stands x 1-2 ascents Single Arm Kettlebell Swing x 8-10 reps per arm Single Unders x Max Unbroken or Max 30sec Rest 3min B. 5 Sets Bulgarian Split Squat x 5 reps per leg Jumping Sumo Squat x 20 reps On the 2:30min Marks Rest […]
Around the Whiteboard: Stacey Odom
It’s time to go Around the Whiteboard with Coach Stacey! Crossfit Level 1 Trainer Favorite WOD: Helen Favorite Lift: Clean and Jerk Deadlift Max: 220 lbs Back Squat: 155lbs Snatch: 80lbs Clean and Jerk: 115 lbs Favorite Food: Mexican…but while pregnant Chinese 🙂 Favorite Movie: Dirty Dancing Favorite Athlete: Brian McCann… so sad to see […]
Hugo Open Movement Standards
The following videos explain the movement standards for the WODs for the Hugo Open. If you have any additional questions, please contact Coach Brandon. Hugo Open 14.1 movement standards Hugo Open 14.2 movement standards Hugo Open 14.3 movement standards A list of the WODs can be found here
Wednesday 8.13.14
Essentials: A. 4 Sets Deadlift Cluster x 4.4.2 reps Rest 30sec/ On the 4min Marks Rest 3min B. 3 Sets Heavy Walking Sled Pulls with rope between legs x 25 meters On the 3min Marks Rest 3min C. For Time: Dumbbell Power Snatch x 10 reps Box Jump x 10 reps Dumbbell Power Snatch x […]
Tuesday 8.12.14
Essentials: A. 10 Sets Front Squat x 5 reps 45/35 On the Min Marks Rest 3min B. 5 Sets Back Squat x 12,8,8,4,4 rep 50-70% of 3rm increasing by 5% each set Pause at the bottom of the Squat for 3sec On the 3Min Mark Rest 3min C. 3 Rounds For Time Run x 200 […]