Thursday 11.23.17

Thursday 11.23.17

 

**Happy Thanksgiving from CrossFit Inguz**

7am & 9am Group Class Only Today

 

WOD

‘Fight Gone Bad’

3 Rounds for Max Reps of:
1 min Wall Ball (20/14#)
1 min Sumo Deadlift High Pull (75/45#)
1 min Box Jump (20″)
1 min Push Press (75/45#)
1 min Row (Calories)
1 min Rest

* With a continuously running clock perform 1 min of max reps at each of the 5...

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Wednesday 11.22.17

Wednesday 11.22.17

 

**Wednesday: No 6:30pm Class Tonight**

 

WOD

“Doce”

4min AMRAP:
27/21 Calorie Row
21 Power Cleans (135/95#)
15 Lateral Burpees Over the Bar

Rest 4:00…

4min AMRAP:
27/21 Calorie Row
21 Power Cleans (115/75#)
15 Lateral Burpees Over the Bar

Rest 4:00…

4min AMRAP:
27/21 Calorie Row
21 Power Cleans (95/65#)
15 Lateral Burpees Over...

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Tuesday 11.21.17

Tuesday 11.21.17

 

Strength

10min EMOM:
2 Power Snatches (across or climbing)

 

WOD

“Run Down”

4 Rounds for Time:
15 Power Snatches (75/55#)
30 Double Unders (60 Single Unders)
200m Run

* Post time to the whiteboard.

 

Accessory Work

1. Strict Handstand Push-ups
Max Strict Handstand Pushups
Rest 3:00
3 Sets of 30%

* Rest as needed between the 3 sets at 30%

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Monday 11.20.17

Monday 11.20.17

 

**Thanksgiving Week Hours**
Wednesday: No 6:30pm Class
Thursday: 7am and 9am ‘Fight Gone Bad’
Friday: 5:45am-7am Open Gym, 9am & 11am Group Class, 10am Open Gym

 

Inguz Update: If you are planning to attend the 9am Thanksgiving ‘Fight Gone Bad’ WOD please add your name to the sign-up on the office whiteboard.

Below is a breakdown of the programming for the...

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Sunday 11.19.17

Sunday 11.19.17

 

WOD

3 Rounds of:
4min AMRAP:
Row for Calories
At 0:00 – 12 Burpees
At 1:00 – 9 Burpees
At 2:00 – 6 Burpees
At 3:00 – 3 Burpees

Rest 4 minutes between rounds

* On the top of every minute, athletes will complete the prescribed set of burpees before accumulating as many calories as possible in the remaining time. Score is total calories rowed across all three rounds.

 

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Saturday 11.18.17

Saturday 11.18.17

 

WOD

“HarDTop”

5 Rounds:
On the 4:00
400m Run
1 Round of “D.T.”

“D.T.” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105#)

* Every 4 minutes complete a 400m run followed by 1 round of D.T. Rest the remainder of the 4 minutes. Post your slowest round time to the whiteboard.

 

Olympic Lifting Class

Clean & Jerk

 

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