Tuesday 06.19.18

Tuesday 06.19.18

 

Inguz Update: If you’d like to pre-order a custom ‘Devine’ Junk Band please make sure you sign up at the gym by the end of the day Tuesday.

 

WOD

“Kelen Helly”

For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly = 400m Run + 30 Box Jumps (24/20″) + 30 Wall Balls (20/14#)
1 Round of Helen = 400m Run + 21 KB Swings (1.5/1.0 pood) + 12 Pull-ups

* Post...

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Monday 06.18.18

Monday 06.18.18

 

Inguz Update: If you’d like a custom ‘Devine’ headband please pre-order by signing up at the gym by Tuesday night. The cost is $16, and all proceeds from the sales will go to the CrossFit Inguz scholarship fund. We need to submit the order by Wednesday in order to have them delivered for the 4th of July.

 

WOD

“Nose Bleed”

15min AMRAP:
27/21 Calorie Row (21/15 Calorie Bike)
21 Deadlifts (135/95#)
15 Burpees
9 Push...

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Sunday 06.17.18

Sunday 06.17.18

 

WOD

“Functional Bodybuilding”

5 Rounds NOT for Time:
10 Dual Dumbbell Bentover Row (VIDEO)
5 Dumbbell Reverse Lunge to Single Leg RDL (each leg) (VIDEO)
25ft...

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Saturday 06.16.18

Saturday 06.16.18

 

WOD

“Baker’s Dozen”

In Teams of 3…

For Time:
60/40 Calorie Assault Bike or Row
60 Box Jump Overs (24/20″)
60 Power Cleans (135/95#) Rx+(155/105)
60 Toes to Bar
60 Push Jerks (135/95#) Rx+(155/105)
60 Box Jump Overs (24/20)

60/40 Calorie Assault Bike or Row
60 Box Jump Overs (24/20″)
60 Power Cleans (115/75#) Rx+(135/95#)
60 Toes to Bar
60 Push Jerks (115/75#) Rx+(135/95#)
60 Box Jump Overs...

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Friday 06.15.18

Friday 06.15.18

 

Strength

Front Squat (Heavy Triple)

* 15 minutes to build to a heavy set of 3.

 

WOD

“Crow’s Nest”

5min AMRAP:
15-12-9
Kettlebell Swing (2.0/1.5 pood)
Front Squat (135/95#) Rx+(155/105#)
Calorie Row

Rest 5 Minutes…

5min AMRAP:
15-12-9
Kettlebell Swing (2.0/1.5 pood)
Front Squat (115/75#) Rx+(135/95#)
Calorie Row

* Post rounds and reps completed for each AM

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Thursday 06.14.18

Thursday 06.14.18

 

WOD

“Schlitz”

4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders (80 Singles)

* Post time to the whiteboard.

 

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