Tuesday 12.11.18

Tuesday 12.11.18

 

**No 5:30pm group class on Friday due to the holiday party**

Inguz Update: The CrossFit Inguz holiday party is this Friday, December 14th!! The party starts at 6:00pm at the Malted Barley in Westerly, RI. Get your tickets anytime this week at Inguz ($10 per person, cash only).

 

Strength

Push Jerk (Heavy 5-4-3-2-1)

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

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Monday 12.10.18

Monday 12.10.18

 

Inguz Update: Below is a breakdown of the programming for the week.

Monday: WOD (Squat/Snatch/Muscle-up Accessory)
Tuesday:
Push Jerk + WOD (Gymnastics Conditioning Accessory)
Wednesday: 
WOD (Body Armor Accessory)
Thursday: 
WOD
Friday:
Partner “Barbara” (Squat/Gymnastics...

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Sunday 12.09.18

Sunday 12.09.18

 

WOD

“Pick Six”

6 Rounds:
10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike or Row
20 AbMat Sit-ups

* Post time to the whiteboard.

 

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Saturday 12.08.18

Saturday 12.08.18

 

WOD

“Clean House”

5 Rounds:

4 Minute AMRAP:
500 Meter Row
1 Round of “Cindy”
Max Rep Squat Cleans (135/95#)

Rest 2 Minutes Between Rounds

1 Round of “Cindy” = 5 Pull-ups + 10 Push-ups + 15 Air Squats

* Post total squat clean reps completed to the whiteboard.

 

Olympic Lifting Class

1. 10min E2MOM: 3 Push Press (climbing)
* Work to a moderately...

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Friday 12.07.18

Friday 12.07.18

 

WOD

“Sore Eyes”

20min AMRAP:
20 Wallballs (20/14#)
20 Power Snatches (75/55#)
20 Box Jumps (24/20″)
20 Push Presses (75/55#)
20/14 Calorie Row or Bike

* Post rounds and reps completed to the whiteboard.

 

Accessory Work

1. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
* Barbell...

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Thursday 12.06.18

Thursday 12.06.18

 

Inguz Update: The CrossFit Inguz Holiday Party is just over a week away. Tickets are available now at the gym…be sure to pick them up ahead of time!!

 

WOD

“Arm Candy”

6 Rounds for Time:
15/12 Calorie Assault Bike or Row
12 Burpees
50 ft. Weighted Walking Lunge (50/35#)

 

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