Sunday 08.19.18

Sunday 08.19.18

 

Inguz Update: 12 Hours of Heros at CrossFit Inguz on Saturday, September 1st…more details to follow.

 

WOD

“Run Train”

5 Rounds for Time:
100 Meter Farmer’s Carry (50/35#)
200 Meter Run
15 Burpees

* Post time to the whiteboard.

 

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Saturday 08.18.18

Saturday 08.18.18

 

Inguz Update: 12 Hours of Heros at CrossFit Inguz on Saturday, September 1st…more details to follow. “Josie” WOD details can be found HERE.

 

WOD

“Sasquatch”

In Teams of 3…

For Time:
250 Clean and Jerks

* On the 0:00, 5:00, 10:00, 15:00, 20:00…
45/30 Calorie Row
30 Toes...

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Friday 08.17.18

Friday 08.17.18

 

Inguz Update: 12 Hours of Heros at CrossFit Inguz on Saturday, September 1st…more details to follow.

 

WOD

“Free Fall”

20min AMRAP:
200 Meter Run
20/14 Calorie Row or 14/10 Calorie Assault Bike
20 Kettlebell Swings (1.5/1.0 pood)
20 Wallballs (20/14#)

* Post rounds and reps completed to the whiteboard.

 

Accessory Work

1. Strict Pull-ups
Max...

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Thursday 08.16.18

Thursday 08.16.18

 

Inguz Update: 12 Hours of Heros at CrossFit Inguz on Saturday, September 1st…more details to follow.

 

WOD

“Paul Bunyan”

15min AMRAP:
60 Double Unders (120 Singles)
21/15 Calorie Assault Bike or Row
15 Deadlifts (225/155#)

* Post rounds and reps completed to the whiteboard.

 

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Wednesday 08.15.18

Wednesday 08.15.18

 

WOD

“Big Clean Complex”

6 Sets of:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

* Each set consists of 12 unbroken reps. The goal is to hold on to the bar for the entire complex. Start LIGHT and work to a max effort on set 5 or 6. Rest as needed between sets. Compare to read more

Tuesday 08.14.18

Tuesday 08.14.18

 

WOD

“Lead Foot”

4min AMRAP:
27/21 Calorie Row
27 Burpees
27 Chest-to-Bar Pull-ups

Rest 4 minutes…

4min AMRAP:
21/15 Calorie Row
21 Burpees
21 Toes-to-Bar

Rest 4 minutes…

4min AMRAP:
15/9 Calorie Row
15 Burpees
15 Pull-ups

* Post rounds and reps completed for each AMRAP separately to the whiteboard.

 

Accessory Work

1. Gymnastic...

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