INGUZ Fitness + Nutrition
**CHRISTMAS WEEK HOURS AT INGUZ**
All slots must be reserved through the TRIIB app
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Thursday, December 24th
7:00 am – CrossFit
9:00 am – CrossFit
10:30 am – CrossFit
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Friday, December 25th
CLOSED – MERRY CHRISTMAS!!!
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INGUZ WOD
“12 Days of CrossFit”
For Time:
1 Thruster (115/75#)
2 Front Squats (115/75#)
3 Hang Power Cleans (115/75#)
4 Deadlifts (115/75#)
5 C2B Pull-ups
6 Toes-to-Bar
7 Burpees
8 KB Swings (1.5/1.0 pood)
9 Box Jumps (24/20″)
10 Hand Release Push-ups
11 Wall Balls (20/14#)
12 oz Beer (or 12 Wall Walks)
* Perform this WOD like the song ‘The 12 Days of Christmas’. For example, complete 1 thruster…then 2 front squats + 1 thruster…then 3 hang power cleans + 2 front squats + 1 thruster…and so on until you finish 12 down to 1. Post time to the whiteboard.
HOME GYM
For Time:
1 Double Dumbbell Dumbbell Thruster
2 Double Dumbbell Hang Power Cleans
3 Double Dumbbell Deadlifts
4 Burpees
5 Toes Raises
6 Broad Jumps
7 Hand Release Push-ups
8 Reverse Lunges (4 Each Side)
9 Double Dumbbell Russian Swings
10 Sit-ups
11 Double Dumbbell Front Squats
12 Double Dumbbell Push Press
MOVE 45
12 Days of M45
1 Double DB Deadlift
2 Double DB Russian Swings
3 Double DB Front Squats
4 Double DB Push Press
5 Double DB Thrusters
6 Jumping Lunges
7 Reverse Crunches
8 Step-Ups
9 Burpees
10 Tuck Jumps
11 Plank Jacks
12 Inchworms (no push-up)
