Congrats to INGUZ alum Neil Steinhagen who completed his tour as the C.O. of the USS Illinois.
**Happy Veterans Day from CrossFit Inguz. Thank you to all who serve our great country.**
We are open regular hours today.
Inguz Update: OPEN WOD 20.5 can be completed during any group class today. For those competing in the OPEN, scores must be submitted to games.crossfit.com by 8pm Monday night!!
Below is a breakdown of the programming for the week.
Monday: Hero WOD “Jack” or OPEN WOD 20.5
Tuesday: Partner WOD (After Party: Body Armor)
Wednesday: Back Squat + WOD (After Party: Odd Object Conditioning)
Thursday: WOD (After Party: Overhead Squat)
Friday: Power Clean Complex + WOD (After Party: Bike Recovery)
Saturday: WOD (Olympic Lifting Class: Clean & Jerk)
Sunday: WOD
WOD
“Jack”
20 Minute AMRAP:
10 Push Press (115/75#)
10 Kettlebell Swings (53/35#)
10 Box Jumps (24/20″)
* Post rounds and reps completed to the whiteboard.
OR…
OPEN WOD 20.5
For Time:
40 Ring Muscle-ups
80 Calorie Row
120 Wallballs (20/14#)
Time Cap: 20 Minutes
* Submit scores to games.crossfit.com by 8pm Monday night.
MOVE 45
5 Minute AMRAP:
20 Flutter Kicks
40 Mountain Climbers
10 Leg Raises
3 Minute Rest…
12 Minutes (40 Seconds Work / 20 Seconds Rest)
Curtsy Lunges
Stiff Legged DB Deadlifts
Glute Bridge
3 Minute Rest…
Max Forearm Plank Hold
