12 Heroes – Saturday, September 28th
12 Heroes at CrossFit Inguz Today – Saturday, September 28th 7:00am to 7:00pm
(see schedule below)
**INGUZ WILL BE CLOSED ON SUNDAY, SEPTEMBER 29TH**
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 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.
- 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 – “Helton”
Captain: Andrew
3 Rounds For Time:
800m Run
30 Dumbbell Squat Cleans (50/35#)
30 Burpees
8:00am – “Morrison”
Captain: Kate
For Time:
50-40-30-20-10 reps of…
Wall Ball Shots (20/14#)
Box Jumps (24/20″)
Kettlebell Swings (1.5/1.0 pood)
9:00am – “Glen”
Captain: Kevin
For Time:
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
10:00am – “Jason”
Captain: Allie
For Time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
11:00am – “Bradshaw”
Captain: Renee
10 Rounds For Time:
3 Handstand push-ups
6 Deadlifts (225/155#)
12 Pull-ups
24 Double Unders
12:00pm – “Omar”
Captain: Rob
For Time:
10 Thrusters (95/65#)
15 Bar-facing Burpees
20 Thrusters (95/65#)
25 Bar-facing Burpees
30 Thrusters (95/65#)
35 Bar-facing Burpees
1:00pm – “Hotshots 19”
Captain: Keith
6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95#)
7 Strict Pull-Ups
400m Run
2:00pm – “Dork”
Captain: Renee
6 Rounds for Time:
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
3:00pm – “White”
Captain: Andrew
5 Rounds For Time:
3 Rope Climbs
10 Toes to bar
21 Overhead Walking Lunges (45/25#)
400m Run
4:00pm – “Coffey”
Captain: Eric
For Time:
800m Run
50 Back Squats (135/95#)
50 Bench Press (135/95#)
800m Run
35 Back Squat
35 Bench Press
800m Run
20 Back Squat
20 Bench Press
800m Run
1 Muscle-Up
5:00pm – “Klepto”
Captain: Kate
4 Rounds For Time:
27 Box Jumps (24/20″)
20 Burpees
11 Squat Cleans (145/100#)
6:00pm – “Murph”
Captain: Dave
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
