Monday 8.11.14
Essentials: A. 5 Sets Hollow Body x Max Time Rest 30 sec Arch Hold x Max Time On the 3min Marks Rest 5min B. For Time: 21-15-9 Ring Pulls Dumbbell Shoulder Press Rest 5min C. Shoulder Mobility Fitness: A. 5 Sets Ring Support x Max Time Rest 30 sec Arch Hold x Max Time On […]
Hugo Open WODs
These are the WODs for the Hugo Open on Aug. 23. If you still need a team or team member, contact Coach Brandon at brandon@noexcusescrossfit.com for a team. WOD 1 : 8:00 minute time cap 3 rounds: 30 Deadlifts (Rx:225/155, Scaled: 135/95) 30 Box Jumps (Rx: 24/20, Scaled: 20/16 step-ups allowed) *The 2 people not […]
Saturday 8.9.14
A. In Teams Of 4 14 Rounds For Time: Power Snatch x 7 Front Squat x 7 Essentials: 45/35# Fitness: 95/65# Performance: 115/75#
Friday 8.8.14
Essentials: A. 4 Sets Dip Negatives x 5 reps @31A1 Push Ups x 10 reps On the 4min Marks Rest 3min B. 4 Sets Pull Ups Negatives x 2-3 reps Bent Over Dumbbell Rows x 6-8 per Arm On the 4min Mark Rest 3min C. 3 Sets Row x 1min 110% On the 4min Marks […]
Thursday 8.7.14
Essentials: A. 3 Rounds Not For Time: Banded Good Mornings x 15-20sec Arch Holds x 15-20 sec Band Pull Aparts x 10-12 reps Banded X Raises x 10-12 reps Rest 5min B. 10-8-6-4-2 For Time: Hang Dumbbell Power Clean Kettlebell Swingt Wall Ball Rest 5min C. Hamstring And Glute Mobility Fitness: A. 3 Rounds Not […]
Hugo Open FAQ
We’ve received several questions from our members about the upcoming Hugo Open on Saturday, August 23rd. 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 […]
Athlete Spotlight: Barbara Parsons
Check out our Athlete Spotlight on Barbara Parsons
Athlete Spotlight: John Burns
Check out our Athlete Spotlight on John Burns
Wednesday 8.6.14
Essentials: A. 4 Sets Deadlift Cluster x 6.4.4.2 reps Rest 30sec/ On the 4min Marks Rest 5min B. 3 Sets Walking Sled Pulls with rope between legs x 25meters On the 3min Marks Rest 5min C. For Time: No Push up Dumbbell Burpee x 5 reps Push Ups x 10 reps Knee Ups x 15 reps […]
Tuesday 8.5.14
Essentials: A. 3 Sets Row x 500meters 85% On the 4min Marks Rest 3min B. 3 Sets Run x 200mters 85% On the 4min Mark Rest 3min C. 4 Sets Each For time: Row 150meters Box Jump x 12 reps Burpee x 6 reps Rest 2min Fitness: A. 3 Sets Row x 500meters 85% On […]