Jones goes for 3-peat at Hugo Open
No Excuses CrossFit member Mike Jones has the opportunity to make history at the Hugo Open on Saturday. Jones is a two-time defending Hugo champion. A win on Saturday would make him the first three-time champion in the seven-year history of the Hugo Open. However, Jones realizes the daunting task of a three-peat and is […]
Friday 8.21.20
Prep 2 Sets Banded lateral walk x 20 steps per direction Glute Bridge x 20 reps Single leg Glute Bridge Hold x 15 sec per leg Essentials A. 3 Sets Right Arm Turkish Get ups x 1-2 reps + Right arm Hang Kettlebell Snatch x 6 reps at the top of the last Turkish get […]
The story of Hugo
When naming CrossFit workouts after girls, CrossFit founder Greg Glassman said it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a female’s name. Workouts are just […]
Thursday 8.20.20
Prep 9min Emom 1.Row x 15 sec hard pace 2.Mountain Climber Hip switch x 10 reps per leg 3.Hang From Bar x 30-45 sec Essentials A. 10min emom 1.Ring Pull x 12 reps 2.altenating Dumbbell Hang Power Clean x 16 reps 10min emom 1.Hanging Knee Raises x 5 reps 2.Dumbbell Goblet Squat x 20 reps […]
Wednesday 8.19.20
Prep 2 Sets Row x 45sec Ring Face Pulls x 12 reps Single arm single leg ring pull hold x 15 sec per side Extended reverse plank hold x 30 sec Essentials A. 3 Sets Close Grip Bench Press x 7,6,5 reps; tough but not maximal Tempo 33×1 Rest 30 sec Bench Dip Negatives x […]
Tuesday 8.18.20
Prep 2 sets Row x 15 sec easy , 15 sec moderate , 15 sec hard Drop Squats x 15 reps Split stance Behind the Neck Snatch Grip Press x 5 per leg Essentials A. 10min Every 30 sec alternating 1.1 Hang Squat Snatch from above the knee + Overhead Squat 2.1 Hang Squat Snatch […]
Monday 8.17.20
Prep 2 Sets Bike x 60 sec Russian Kettlebell Swing x 10 reps Goblet Squat x 10 reps Goblet step back Lunge x 10 reps Goblet Goodmorning x 10 reps Essentials A. 3 Sets Goblet Ballet Squat x 5 per leg Rest 30 sec Goblet Step Back Curtsy Lunge x 5 per leg *Light to […]
Saturday 8.15.20
Prep 2 Sets Landmine half kneeling shoulder press x 7 per arm Landmine tall kneeling goblet Press x 7 reps Landmine rotational clean and Jerk x 7 reps per side Essentials A. Hugo prep WOD 2 7 minutes (2 athletes working) Devils Press x 5 reps (20#) Single Unders x 40 reps Bear Crawl x […]
Hugo Open 7 workouts
Hugo Open When: Saturday, August 22 Where: No Excuses CrossFit Schedule: • 6:30 am – Gym opens • 6:45 am – Registration check-in opens • 7:30 am – Registration check-in closes • 7:45 am – Gym picture • 8:00 am – Second workout • 9:20 am – Third workout • 10:40 am – Fourth Workout […]
Friday 8.14.20
Prep 10min emom Shuttle Sprint x 50 ft (25/25) Dual Dumbbell or Kettlebell Hang Power Snatch x 8 reps light load Essentials A. 10min Emom Vertical Jump x 5 Reps Power Snatch x 1 rep *keep weight light and snappy , you may increase weight over the 10 min as long as it stays snappy. […]