12 Hours of Heroes is Today
12 Hours of Heroes at CrossFit Inguz is Today!!
(see schedule below)
**Due to the 12 Hours of Heroes event the gym will be CLOSED tomorrow (Sunday, Sept 2nd)**
The gym will be open tomorrow by 6:30am. Please review the logistics below so we can ensure things run smoothly tomorrow…
- EACH WOD WILL BEGIN AT 10 MINUTES PAST THE HOUR. Please make sure you know which WODs you are completing and be ready on time. We will be sticking to a STRICT timeline for this event. All WODs will have a 35 minute time cap to allow for transition between each workout.
- Each team will have ONE piece of equipment per movement (i.e. one barbell, KB, wall ball, pull-up station, box etc.). Expectation is that teams will scale each movement appropriately to accommodate all team members. Therefore, mixed gender and Rx/scaled teams will be required to scale down to the lowest weight, skill, box required by their teammates.
- Each WOD will have a coach designated as the captain for that workout (see below). That coach will be your point-of-contact to explain how the WOD will be executed within your team, equipment set-up, scaling options, and timing.
- We will have some food available, but please make sure you have your own meals, snacks, etc., available based on how many workouts you are completing. A change of clothes, shoes, socks may also be a good idea.
We are looking forward to a fun and challenging day tomorrow!!
7:00am – “Badger”
Captain: Andrew
3 Rounds for Time:
30 Squat Cleans (95/65#)
30 Pull-ups
800m Run
8:00am – “Jack”
Captain: Kate
20 Minute AMRAP:
10 Push Press (115/75#)
10 KB Swings (1.5/1.0 pood)
10 Box Jumps (24/20″)
9:00am – “Josie”
Captain: Tyler
For Time:
1 Mile Run
3 Rounds of:
30 Burpees
4 Power Cleans (155/105#)
6 Front Squats (155/105#)
1 Mile Run
10:00am – “Nate”
Captain: Kevin
20 Minute AMRAP:
2 Ring Muscle-ups
4 Handstand Push-ups
8 KB Swings (2.0/1.5 pood)
11:00am – “Wittman”
Captain: Jon
7 Rounds for Time:
15 KB Swings (1.5/1.0 pood)
15 Power Cleans (95/65#)
15 Box Jumps (24/20″)
12:00pm – “D.T.”
Captain: Harrison
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx (155/105#)
1:00pm – “Whitten”
Captain: Renee
5 Rounds for Time:
22 Kettlebell swings (2.0/1.5 pood)
22 Box Jumps (24/20″)
400m Run
22 Burpees
22 Wallballs (20/14#)
2:00pm – “Tommy Mac”
Captain: Harrison
2 Rounds For Time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
Rx (115/75#)
3:00pm – “Rankel”
Captain: Rob
20 Minute AMRAP:
6 Deadlifts (225/155#)
7 Burpee Pull-ups
10 KB Swings (2.0/1.5 pood)
200 Meter Run
4:00pm – “Adrian”
Captain: Allie
7 Rounds for Time:
3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps (30/24″)
5:00pm – “Holleyman”
Captain: Keith
30 Rounds for Time:
5 Wallballs (20/14#)
3 Handstand Push-ups
1 Power Clean (225/155#)
6:00pm – “Murph”
Captain: Dave
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
