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No Excuses CrossFit member Greg Hayes performs a sled push during the 2016 Hugo Open.

Below are the three WODs for the Hugo Open on Saturday, Aug. 26. If you have any questions, concerns or need clarification on a WOD or movement, please contact Coach Brandon. If you have your team or need help finding teammates, contact Coach Brandon. More info about the Hugo Open is available here.

WOD 1: “Pyramid Scheme”

For Time:

Single Unders x 150

Back Squat x 55 (95/65#)

Box Jump/Step Over x 35 (20-inch)

Handstand Push Ups x 15 (2 push ups = 1 HSPU)

Bar Facing Burpees x 35

Sumo Deadlift High Pull x 55 (95/65#)

Wall Ball x 75 (14 pounds to 9-foot)

Notes:

*14-minute time cap.

*One person working at a time.

*You may switch teammates at anytime during the WOD.

*Must slap hands to change person working.

*No double unders allowed.

*Everyone uses a 20-inch box. You may step up and step down or jump up and jump down.

*You may substitute 2 push ups for 1 handstand pushup.

*You must face the barbell on the burpees and have a 2-foot jump over the bar.

*The barbell starts on the ground and the rep is completed when the bar reaches your collar bone.

*Everyone goes to the 9-foot mark.

*WOD will be performed by the Rogue rig.

 

WOD 2: “Assault Bike Fran”

Beginning on a 3-minute clock, complete as many reps as possible of:

Thrusters x 21 (75/55#)

Assault Bike calories x 24

Jumping Pull Ups x 27

If completed before 3 minutes, add 3 minutes to the clock and proceed to:

Thrusters x 18 (95/65#)

Assault Bike calories x 21

Pull Ups x 24

If completed before 3 minutes, add 3 minutes to the clock and proceed to:

Thrusters x 15 (115/75#)

Assault Bike calories x 18

Chest-to-bar pull ups x 21

If completed before 3 minutes, add 3 minutes to the clock and proceed to:

Thrusters x 12 (135/85#)

Assault Bike calories x 15

Bar Muscle Ups x 18

If completed before 3 minutes, add 3 minutes to the clock and proceed to:

Thrusters x 9 (155/95#)

Assault Bike calories x 12

Ring Muscle Ups x 15

Notes:

*One person working at a time.

*You may switch teammates at anytime during the WOD.

*Must slap hands to change person working.

*If all the work is completed in 3 minutes, you may start the next portion of the workout.

*Each round the calories on the Assault Bike must start at zero.

*Athlete can be seated on Assault Bike while thrusters are being performed.

*The height of the jumping pulls can be based off any of the teammates, but only teammates the same height or shorter can perform the movement. Example: Fran (5-5), Randy (5-9), DT (6-0). Bar is set to six inches below Randy’s height, so only Randy and Fran can do the movement.

*WOD is performed on the Triton rig

 

WOD 3: “Sled Hell 4.0”

9-minute AMRAP

30 synchronized alternating dumbbell snatches (50/35/20#)

25-meter sled pull (0#)

25 synchronized alternating dumbbell snatches (50/35/20#)

25-meter sled pull (90#)

20 synchronized alternating dumbbell snatches (50/35/20#)

25-meter sled pull (135#)

If there is any time remaining, you will perform an AMRAP of synchronized alternating dumbbell snatches.

Notes:

*One person will snatch the 50-pound DB, one person the 35 and one person the 20.

*You may switch weights between teammates at anytime.

*DB snatch must start on the ground and the rep is completed when all three teammates have the DB overhead with arm locked out.

*One person working at a time on the sled pull.

*Teammates not working must wait by the DB during the sled pull.

*You may switch teammates at anytime during sled pull by running back to DBs to slap hands.

*At the 25-and 50-meter marks, athletes must add weight to the sled.

*WOD is performed outside.

 

Superlatives

The following superlatives will be voted on by the Hugo Open participants.

*Hugo Open MVP

*Best Team Outfit

*Best Team Name

*Most Spirited

*Best Judge

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