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.  ...
Saturday 03.02.24

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...
Saturday 03.02.24

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...
Saturday 03.02.24

Wednesday 02.28.24

  GYMNASTICS On a 10:00 running clock… Practice Handstand Hold or Handstand Walking   INGUZ WOD “Walk Away” 15 Minute AMRAP: 200 Meter Run, 250/200 Meter Row, 600/500 Meter Bike 20 Alt. DB Hang Power Clean & Jerks (50/35#) 2 Wall Walks...
Saturday 03.02.24

Tuesday 02.27.24

  INGUZ WOD “Leggy” 25 Minute EMOM: MIN 1 – 15/10 Calorie Bike or 20/15 Calorie Row MIN 2 – 15 Box Jump Overs (24/20″) MIN 3 – 16 Front Rack Alt. Lunges (95/65#) MIN 4 – Max Sit-Ups MIN 5 – Rest * Score is total...
Saturday 03.02.24

Monday 02.26.24

  STRENGTH Snatch Complex Every 1:30 x 5 Sets 1 Power Snatch + 2 Hang Snatch * Start light-moderate and build to mod-heavy. * Option for squat or power hang snatches.   INGUZ WOD “Trap Door” 5 Rounds for Time: 8 Power Snatches (135/95#) 10...