Monday 8.4.14

Essentials: A. 10 Set Overhead Squat x5,5,4,4,3,3,2,2,1,1 reps On the Min Mark Rest 3min B. Back Squat x 14,10,10,6,6 rep 45-65% of 3rm increasing by 5% each set Pause at the bottom of the Squat for 3sec On the 3Min Mark Rest 3min C. 4 Rounds Each For Time: Heavy Goblet Squat x 20 reps […]

Saturday 8.2.14

Essentials: A. Team of 3-4 People Each Teammate does a Full round before switching Off 25min AMRAP Ring Pull x 4 reps Push Ups x 6 reps Kettlebell Swing x 8 Fitness: A. Team of 3-4 People Each Teammate does a Full round before switching Off 25min AMRAP Chest to Bar Pull Ups x 4 […]

Friday 8.1.14

Essentials: A. 3 Rounds Not For Time: Lying Leg Raises x 5-10 reps Incline Push Ups x 8-12 reps Single Unders x 10-20 reps Rest 5min B. narF 9-15-21 Thruster Ring Pulls Fitness: A. 3 Rounds Not For Time: Strict Toes to Bar x 5-10 reps HSPU x 4-6 reps Double Unders x 10-20 reps […]

Hugo Open Combine

We will announce the WODs for the Hugo Open on Saturday, Aug. 9 at 10 a.m. during the Hugo Combine If you are doing the Hugo Open, you will not want to miss this announcement! If you still need a team for the Hugo Open, this is also a good time to come meet some […]

Thursday 7.31.14

Essentials: A. 3 Rounds Not For Time: Bulgarian Split Squats x 5-8 reps per leg Single Leg Glute Bridge x 10-15 reps Hollow Hold x 30-40sec Rest 5min B. 3 Sets Deadlift x 7.5.3 30sec rest between Cluster On the 4min Marks Rest 5min C. 3 Rounds for total Reps: Russian Kettlebell Swing x 1min […]

Wednesday 7.30.14

Essentials: A. 5 Sets Run x 200meters On the 4min Marks Rest 3 min B. 5 sets Row x 30sec 100% Row x 30sec slow spin Rest 3min C. Death By Burpees Fitness: A. 5 Sets Run x 400meters On the 4min Marks Rest 3 min B. 5 sets Row x 30sec 100% Row x […]

Tuesday 7.29.14

Essentials: A. 5 Sets Back Squat x 14,10,10,6,6 rep 40-60% of 3rm increasing by 5% each set Pausing at the bottom of each rep for 3sec On the 2Min Mark Rest 3min B. 3 Sets Front Squat Holds x 60 working sec 45/35 On the 4min Marks Rest 3min C. 3 Rounds For Time: Wall […]

Monday 7.28.14

Essentials: A. 3 Sets Press x 5 reps On the 3min Rest 5min B. 5 Sets Pull Up Negatives x 5/3 reps Tempo 31A1 On the 2min Marks Rest 5min C. 10min AMRAP Bar Facing Burpees x 5 reps Shoulder Press x 7 Single Unders x 20 Fitness: A. 3 Sets Press x 5 reps […]

Saturday 7.26.14

Essentials: A. 10min AMRAP Front Squat x 15 reps Run 200 meters Rest Exactly 5min 10min AMRAP Hang Power Snatch x 15 reps Burpees x 15 reps Ring Pulls x 15 reps B. Row 10min Cool down and Mobility Fitness: A. 10min AMRAP OverHead Squat x 15 95/65 Run 200 meters Rest Exactly 5min 10min […]

Hugo Open

Saturday, August 23 Registration: $15 (includes competition and t-shirt) Lunch ticket (taco bar catered by Twisted Taco): $12 Competition, T-Shirt, and Lunch: $25 Registration Deadline: Saturday, August 16 4 person teams, any combination 2 Divisions: Scaled and Rx Check In / Warm-up – 8:00 AM WOD 1 – 9:00 AM WOD 2 – 10:00 AM […]