Saturday 03.02.24

Saturday 03.02.24

  INGUZ WOD "Putting Our Heads Together" In Teams of 2... 30 Minute AMRAP: 100 Wall Balls (20/14#) 80/60 Calorie Bike 60 Deadlifts (225/155#) 40 Handstand Push-Ups or Hand Release Push-Ups * P1 works while P2 rests. Split work as needed.   OPTIONAL FINISHER...

Friday 03.01.24

Friday 03.01.24

  INGUZ WOD "CrossFit Open 24.1" For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15...

Thursday 02.29.24

Thursday 02.29.24

  INGUZ WOD "Pregame" 3 Sets for Quality: 100 Meter KB Suitcase Carry (Athlete Choice, Moderate-Light) 750/600 Meter Row, 600 Meter Run, or 1800/1500 Meter Bike 1:00 Jump Rope Practice 20 Up-Downs 20 KB Goblet Alt. Lunges * 50m with right arm, 50m with left arm....

Wednesday 02.28.24

Wednesday 02.28.24

  GYMNASTICS On a 10:00 running clock... Practice Handstand Hold or Handstand Walking   INGUZ WOD "Walk Away" 15 Minute AMRAP: 200 Meter Run, 250/200 Meter Row, 600/500 Meter Bike 20 Alt. DB Hang Power Clean & Jerks (50/35#) 2 Wall Walks   MOVE 45 8...

Tuesday 02.27.24

Tuesday 02.27.24

  INGUZ WOD "Leggy" 25 Minute EMOM: MIN 1 - 15/10 Calorie Bike or 20/15 Calorie Row MIN 2 - 15 Box Jump Overs (24/20") MIN 3 - 16 Front Rack Alt. Lunges (95/65#) MIN 4 - Max Sit-Ups MIN 5 - Rest * Score is total number of sit-ups.   MOVE 45 10 Minute EMOM:...

Monday 02.26.24

Monday 02.26.24

  STRENGTH Snatch Complex Every 1:30 x 5 Sets 1 Power Snatch + 2 Hang Snatch * Start light-moderate and build to mod-heavy. * Option for squat or power hang snatches.   INGUZ WOD "Trap Door" 5 Rounds for Time: 8 Power Snatches (135/95#) 10 Burpees Over Bar...

Sunday 02.25.24

Sunday 02.25.24

  INGUZ WOD "Roblox" 20 Minute AMRAP: 10-15-20-and so on... Calorie Row 5-10-15-and so on... Box Jumps (30/24") * Women's Calories: 5-10-15-and so on...   FINISHER 6 Minute EMOM (:40 On/ :20 Off) MIN 1 - Sit-Ups MIN 2 - Alt. V-Ups + V-Up MIN 3 - Copenhagen...

Saturday 02.24.24

Saturday 02.24.24

  GYMNASTICS Rope Climb Practice On a 8:00 running clock... Practice Rope Climbs or Strict Pull-Up   INGUZ WOD "What Did You Rope Me Into?" In Teams of 2... 22 Minute AMRAP: 30/24 Calorie Bike 2 Rope Climb 30 Toes to Bar 2 Rope Climb 15 Synchro Burpees * P1...

Friday 02.23.24

Friday 02.23.24

  STRENGTH Clean & Jerk On a 20:00 running clock... Build to a heavy 1-Rep   INGUZ WOD "OPEN 11.3" On a 5:00 running clock... Max Squat Clean & Jerks (165/110#)   MOVE 45 Every 3:30 x 6 Sets: 25 Russian Kettlebell Swings 20 Single DB Push Press*...

Thursday 02.22.24

Thursday 02.22.24

  INGUZ WOD "Back to the Future" Every 3:30 x 6 Sets: 25 Russian KB Swings (70/53#) 20 KB Goblet Alt. Lunges Max 25' Shuttle Runs in Time Remaining... * Rest 1:30 between sets. * Score is lowest number of shuttle runs.   MOVE 45 Every 3:00 x 5 Sets 28...

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