Monday 06.17.19

  Inguz Update: Below is a breakdown of the programming for the week. Monday: Benchmark WOD "Helen" (Odd Object Conditioning Accessory) Tuesday: Back Squat + WOD (Recovery Bike/Body Armor Accessory) Wednesday: Oly Complex + WOD (Gymnastics/Rowing Accessory)...

Sunday 06.16.19

  Strength Deadlift (Heavy 5-3-1) * 15 minutes to build to heavy sets of 5-3-1.   WOD "Fall Back" For Time: 15-12-9-6-3 Deadlifts (185/135#) Barbell Facing Burpees * Post time to the whiteboard.  

Saturday 06.15.19

  WOD "Moneybags" In Teams of 3... For Time: 800 Meter Run 75 Box Jump Overs (24/20") 50 Clean and Jerks (135/95#) 25 Muscle-ups 50 Clean and Jerks (135/95#) 75 Box Jump Overs (24/20") 800 Meter Run * Post time to the whiteboard.   Olympic Lifting Class 1. 5...

Friday 06.14.19

  WOD "Rush Hour" On the 4:00 x 5 Rounds: 14/10 Calorie Assault Bike or Row 10 Lateral Barbell Burpees 5 Power Snatches (135/95#) * Post slowest round time to the whiteboard.   Accessory Work 1. Overhead Squat 5 Sets: 1 Tempo Overhead Squat + 1 Overhead...

Thursday 06.13.19

  WOD "Pharmacy" 5 Rounds for Time: 100 ft Walking Lunge 30 AbMat Sit-ups 12 Dumbbell Power Cleans (50's/35's) * Post time to the whiteboard.   Accessory Work 1. Back Squat On the 2:00 x 6 Sets: 3-1-3-1-3-1 Back Squat Sets are at the following percentages...

Wednesday 06.12.19

  Strength Thruster (Heavy 3) * 15 minutes to build to a heavy set of 3 reps.   WOD "Chest Hair" For Time: 25 Thrusters (95/65#) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65#) * Post time to the whiteboard.   Accessory Work...

Tuesday 06.11.19

  WOD “The Good Life" 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20") * Post time to the whiteboard. Compare to 09.21.18.   Accessory Work 1. Body Armor Not for Time: 27-21-15 GHD Sit-Ups 25-50' Handstand Walk (after each set) Directly into......

Monday 06.10.19

  Inguz Update: Episode 30 of the CrossFit Inguz podcast is available now. On it Renee and Andrew interview Coach Jon. We find out how he first got into CrossFit, what brought him to Groton and CrossFit Inguz, his role at Survival Systems and how doing CrossFit...

Sunday 06.09.19

  WOD "Double Down" 15 min AMRAP: 30/21 Calorie Row 100 Meter Dumbbell Farmers Carry 15 Dumbbell Power Cleans 100 Meter Dumbbell Farmers Carry Dumbbells: (50’s/35’s) * Post rounds and reps completed to the whiteboard.  

Saturday 06.08.19

  Inguz Update: Last chance to sign-up for our 4-week kids/youth program kicking off Saturday, June 8th. All the details including registration information can be found at the link HERE.   WOD "Gut Check" In Teams of 3... For Time: 200/140 Calorie Assault...

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