Saturday 09.18.21

Saturday 09.18.21

  INGUZ WOD "ALL STAR SPECIAL" For Time 3 Rounds: 12 Thrusters (95/65#) 12 Pull-ups 800 Meter Run 3 Rounds: 9 Thrusters (115/85#) 9 Chest to Bar Pull-Ups 800 Meter Run 3 Rounds: 6 Thrusters (135/95#) 6 Bar Muscle-Ups 800 Meter Run * There is a 30 minute time cap...

Friday 09.17.21

Friday 09.17.21

  INGUZ WOD "THE FLIP SIDE" For Time 3 Rounds: 21 Kipping Handstand Push-Ups 12 Power Snatches (95/65#) Directly Into... 3 Rounds: 21 Bar-Facing Burpees 12 Power Snatches (95/65#) * There is a 25 minute time cap on this workout. Post time to the whiteboard. ...

Thursday 09.16.21

Thursday 09.16.21

  INGUZ WOD [PART 1 - WHEELIE GOOD FRIENDS] In Teams of 2... 20 Minute Max Calorie Bike/Row: Minute 1: Partner 1 Minute 2: Partner 2 Score = The number of calories accumulated in 20 minutes   [PART 2 - MIDLINE PUMPTOWN] Tabata "Midline" (8:00) 20-seconds of...

Wednesday 09.15.21

Wednesday 09.15.21

  INGUZ WOD "HANGING ON A MOMENT" 5 Rounds For Time: 60 Double Unders 9 Hang Power Cleans (155/105#) 1-2-3-4-5 Rope Climbs Rest 1 Minute After Each Round * There is a 25 minute time cap on this workout. Post time to complete to the whiteboard.    ACCESSORY...

Tuesday 09.14.21

Tuesday 09.14.21

  INGUZ WOD "BALL DON'T LIE" Every 2 Minutes Until 150 Reps: 18/14 Calorie Row or 14/10 Calorie Bike Max Wall Balls (20/14#) * There is a 20 minute time cap on this workout. Post time to the whiteboard.   ACCESSORY WORK (BEYOND THE 60) Accumulate The...

Monday 09.13.21

Monday 09.13.21

  INGUZ WOD "DIAMOND IN THE ROUGH" For Time 10-8-6-4-2: Ring Muscle-ups Double Dumbbell Devil's Press (50/35#) Double Dumbbell Box Step Overs (24"/20") * There is a 20 minute time cap on this workout. Post time to the whiteboard.    ACCESSORY WORK (BEYOND...

Sunday 09.12.21

Sunday 09.12.21

  INGUZ WOD "BOULDER SHOULDERS" 12 Minute AMRAP: 3 Wall Walks Rx+ (30m Handstand Walk) 90 Double Unders * Post total rounds and reps completed to the whiteboard.    ACCESSORY WORK (BEYOND THE 60) 3 Sets: Run 1 mile Rest 5:00 Log each mile time Try to be...

Saturday 09.11.21

Saturday 09.11.21

  INGUZ WOD “Always Remembered” Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Bar Muscle-ups 11 Squat Clean Thrusters (155/105#) Cash-Out: 2977 Meter Row * Post time to complete workout to the whiteboard.    MOVE 45 In Teams of 2: Buy in: 2001 Meter Bike 4...

Friday 09.10.21

Friday 09.10.21

  INGUZ WOD "IT'S NOT OVER" [0:00-9:00] 9 Minute AMRAP: 15 Toes to Bar 10 Deadlifts (115/85#) 5 Power Snatches (115/85#) [9:00-15:00]: Heavy Single Power Snatch * Post total rounds and reps completed, and heaviest power snatch weight, to the whiteboard.  ...

Thursday 09.09.21

Thursday 09.09.21

  STRENGTH  5-5-5-3-3-3-1-1-1 Front Squat (climbing) * Approximately 20 minutes to work up to a heavy single front squat.   INGUZ WOD "Fast Ball" For Time: 400 Meter Run 40 Wall Balls (20/14 to a 9/10' target) 400 Meter Run * There is a 20 minute time cap on...

Links

CrossFit Journal: The Performance-Based Lifestyle Resource

September 2021
S M T W T F S
 1234
567891011
12131415161718
19202122232425
2627282930  

Categories