Wednesday 04.24.19

  WOD "The Chief" 5 Rounds of... 3 min AMRAP: 3 Power Cleans (135/95#) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds * Pick up where you left off in the previous round. Post total rounds and reps completed to the whiteboard. Compare to 08.13.16.  ...

Tuesday 04.23.19

  WOD "Boat Race" 3 Rounds for Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds * Post total time, including rest, to the whiteboard. Compare to 09.14.18.   Accessory Work 1. Back Squat 3-2-1 Back Squats @ 79-82-85% 3-2-1 Back Squats @...

Monday 04.22.19

  Inguz Update: Below is a breakdown of the programming for the week. Monday: Snatch Complex + WOD (Handstand Walk/Midline Accessory) Tuesday: WOD "Boat Race" (Back Squat Accessory) Wednesday: Benchmark WOD "The Chief" (Deadlift Accessory) Thursday: WOD (Bench...

Sunday 04.21.19

  Inguz Update: Reminder that there will be an Easter Egg Hunt at Inguz on Sunday at 11am. All kiddos are welcome...bring your own basket!!   WOD "Strict Lynne" 5 Rounds: Max Bench Press (Bodyweight) Max Strict Pull-Ups Rest 3 Minutes Between Rounds * Post...

Saturday 04.20.19

  Partner WOD In Teams of 2... 25 min AMRAP: 4 Bar Muscle-ups 18 Squat Cleans (155/105#) 94 Double Unders * With one person working at a time, break reps up as needed between partners. Post total rounds and reps to the whiteboard.   Olympic Lifting Class 1....

Friday 04.19.19

  WOD "Vader" 3 Rounds for Time: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over the Dumbbell * Post time to the whiteboard. Compare to 12.28.18.   Accessory Work 1. Deadlift On the 2:00 x 6 Sets: Set...

Thursday 04.18.19

  Strict Handstand Push-ups Every 90 Seconds x 5: 3-10 Strict Handstand Push-ups * Pick a rep target that is between 30-50% of your max rep set. Each set must be unbroken, and the goal is to avoid hitting failure. Scale with dumbbell strict press or pike HSPU on...

Wednesday 04.17.19

  WOD "Doorbell" 18 min AMRAP: 21/15 Calorie Bike (or Row) 15 Strict Pull-ups 15 Dumbbell Deadlifts (50's/35's) 15 Dumbbell Front Squats (50's/35's) * Post rounds and reps completed to the whiteboard.   Accessory Work 1. Jerk Drive 5 Sets of 3 Reps * Aim to...

Tuesday 04.16.19

  Inguz Update: On episode 26 of the CrossFit Inguz podcast Renee and Andrew discuss strategies for getting the most out of our training. The episode is available below, or wherever you get you podcasts. During our conversation we dive into the following topics:...

Monday 04.15.19

  Inguz Update: Below is a breakdown of the programming for the week. Monday: Overhead Complex + Benchmark WOD "Grace" (Back Squat/Power Snatch/Body Armor Accessory) Tuesday: WOD "Marathon Monday" (Recovery Row Accessory) Wednesday: WOD (Split Jerk Accessory)...

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