Saturday 1.15.22

Saturday 1.15.22

  INGUZ WOD In Teams of 3... For Time: 3,000 Meter Row 24 Rope Climbs 7,500 Meter Bike * Split up the work as needed between partners. There is a 45 minute time cap on this workout.   ACCESSORY WORK Back Squat: 4 Sets of 5 @ 70% 1RM 1 Set of 5+ @ 70% 1RM...

Friday 1.14.22

Friday 1.14.22

  STRENGTH 15 Minutes: [0:00 - 5:00] Build to a moderate hang power snatch [5:00 - 10:00] Build to a moderate thruster [10:00 - 15:00] Build to a moderate power clean   INGUZ WOD "POTLUCK" 10 Minute AMRAP: 10 Thrusters (95/65#) 10 Bar Facing Burpees 10 Power...

Thursday 1.13.22

Thursday 1.13.22

  INGUZ WOD "Station Wagon" On the Minute x 30 [5 Rounds]: Minute 1: Calorie Bike Minute 2: Russian Kettlebell Swings (70/53#) Minute 3: 30ft Shuttle Runs Minute 4: AbMat Sit-ups Minute 5: Row Minute 6: Rest *Post total reps across the 5 rounds to the whiteboard....

Wednesday 1.12.22

Wednesday 1.12.22

    STRENGTH Front Squats 6 sets of 2   INGUZ WOD "Three Strikes" 12 Minute AMRAP: 3 Dumbbell Squats (50/35)'s 3 Chest To Bar Pull-ups 3 Box Jump Overs (24"/20") 6 Dumbbell Squats (50/35)'s 6 Chest To Bar Pull-ups 6 Box Jump Overs (24"/20") 9 Dumbbell...

Tuesday 1.11.22

Tuesday 1.11.22

  INGUZ WOD "Bouncer" For Time: 100 Double Unders 2,000 Meter Bike or 1,000 Meter Row 100 Single Dumbbell Overhead Reverse Lunges (50/35#) 2,000 Meter Bike or 1,000 Meter Row 100 Double Unders *Post time completed to the whiteboard. There is a 20 minute time cap....

Monday 1.10.22

Monday 1.10.22

  INGUZ WOD "Marston" 20 Minute AMRAP: 1 Deadlift (405/285#) 10 Toes to Bar 15 Bar-Facing Burpees *Post time completed to the whiteboard.   ACCESSORY WORK 10 Sets For Total Load: 1 Power Snatch 40 Strict Ring Dips for Time   MOVE 45 With a 25 Minute...

Sunday 1.9.22

Sunday 1.9.22

  INGUZ WOD "Pit Stop" 5 Rounds For Time: 500 Meter Bike or 250 Meter Row 20 Plate Ground to Overhead 500 Meter Bike or 250 Meter Row 20 Air Squats *Post time completed to the whiteboard. There is a 25 minute time cap.   ACCESSORY WORK 2 Rounds: 10 Weighted...

Saturday 1.8.22

Saturday 1.8.22

  INGUZ WOD "Only Frans" For Time: 15-12-9: Thrusters (95/65#) Pull Ups [Rest 2 Minutes] 12-9-6: Thrusters (115/85#) 3-2-1 Rope Climbs [Rest 2 Minutes] 9-6-3: Thrusters (135/95#) Burpee Pull Ups *Post time completed to the whiteboard. There is a 20 minute time...

Friday 1.7.22

Friday 1.7.22

  Inguz Update: Know someone that might be interested in trying out a class at INGUZ?! Friday, January 7th is “Bring a Friend Friday”…all classes are free!! If you have someone who would like to try a class please send an email to info@crossfitinguz.com, or text...

Thursday 1.6.22

Thursday 1.6.22

  Inguz Update: Know someone that might be interested in trying out a class at INGUZ?! Friday, January 7th is “Bring a Friend Friday”…all classes are free!! If you have someone who would like to try a class please send an email to info@crossfitinguz.com, or text...

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