Saturday 03.09.24

Saturday 03.09.24

  INGUZ WOD "Natalie" In Teams of 2... 20 Minute AMRAP: 6 Ring Muscle-Ups or 10 Burpee Pull-Ups 12 Handstand or Hand Release Push-Ups 18 KB Swings (70/53#) *P1 works while P2 rests. Split work as needed.   MOVE 45 2 Sets 5 Minute AMRAP: 20 DB Suitcase...

Friday 03.08.24

Friday 03.08.24

  INGUZ WOD "CrossFit Open 24.2" 20 Minute AMRAP: 300 M Row 10 Deadlifts 185/125# 50 Double Unders *Scaled Single Unders, 135/95#   MOVE 45 "CrossFit Open 24.2" 20 Minute AMRAP: 300 M Row 10 Deadlifts 135/95# 50 Single Unders

Thursday 03.07.24

Thursday 03.07.24

  INGUZ WOD "Namaste Right Here" 22 Minute AMRAP: 30/25 Calorie Cardio Choice 30 Sit-Ups 30 Alt. Curtsy Lunges 15/12 Calorie Cardio Choice 15 Sit-Ups 5-10 Strict Pull-Ups * Option for banded Strict Pull-Ups. * 22 minute time cap.   MOVE 45 4 Rounds for Time:...

Wednesday 03.06.24

Wednesday 03.06.24

  STRENGTH Clean Complex On a 15:00 running clock... Build to a Moderate-Heavy Complex: 1 Clean Deadlift + 1 Hang Power Clean + 1 Power Clean * Start light-mod and build past workout weight.   INGUZ WOD "Scrub Daddy" Every 2:00 x 7 Sets: 50 Double Unders...

Tuesday 03.05.24

Tuesday 03.05.24

  STRENGTH Overhead Squat On a 12:00 running clock... Build to a moderate-heavy 3-Rep * Weight must come from the floor.   INGUZ WOD "Tenfold" 10 Rounds for Time: 3 Overhead Squats (135/95#) 6 DB Farmers Alt. Box Step-Overs (50/35#)|(24/20") 9 Burpees Over...

Monday 03.04.24

Monday 03.04.24

  GYMNASTICS On a10:00 running clock... Practice Ring, Box, or Bench Dips   INGUZ WOD "Texas Hold'em" 16 Minute AMRAP: 25/18 Calorie Row or 20/14 Calorie Bike 20 Russian KB Swings (53/35#) 150 Meter Run, 200/150 Meter Row, or 400/300 Meter Bike 10 Ring Dips...

Sunday 03.03.24

Sunday 03.03.24

  EXTENDED WARM-UP Every 3:00 x 3 Sets: 12-15 Slow Banded Lat Push-Downs 5 Scap Pull-Ups + Kip Swing :30 Crossover Single Unders Practice * 1 Rep = 1 Scap Pull-Up + 1 Kip Swing. * Rest with time remaining.   INGUZ WOD "Can I Get Your Digits" 2 Sets 8 Minute...

Saturday 03.02.24

Saturday 03.02.24

  INGUZ WOD "Putting Our Heads Together" In Teams of 2... 30 Minute AMRAP: 100 Wall Balls (20/14#) 80/60 Calorie Bike 60 Deadlifts (225/155#) 40 Handstand Push-Ups or Hand Release Push-Ups * P1 works while P2 rests. Split work as needed.   OPTIONAL FINISHER...

Friday 03.01.24

Friday 03.01.24

  INGUZ WOD "CrossFit Open 24.1" For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15...

Thursday 02.29.24

Thursday 02.29.24

  INGUZ WOD "Pregame" 3 Sets for Quality: 100 Meter KB Suitcase Carry (Athlete Choice, Moderate-Light) 750/600 Meter Row, 600 Meter Run, or 1800/1500 Meter Bike 1:00 Jump Rope Practice 20 Up-Downs 20 KB Goblet Alt. Lunges * 50m with right arm, 50m with left arm....

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