A.
Every 3 minutes, for 15 minutes of:
Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1
All five sets should be performed with at least 5% more weight than was used last week.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Pull-Ups
12 Ring Dips
16 Push-Ups
*If you would like to play with ring gymnastics skills, consider performing the following for 12 minutes:
1 Strict Ring Muscle-Up (or 2 Strict Ring Pull-Ups)
4 Ring Muscle-Ups
8 Ring Dips
16 Push-Ups
If you’re reading this…are you signed up for the EZ Intramural? We’ll place everyone on a team, and it’ll be a fun 5 weeks during the CrossFit Open. $20 to sign-up. Deadline to sign up is September 30th. https://forms.gle/koeX66u6tGutPjkp6
A.
Every 90 seconds for 9 minutes:
Speed Deadlift x 3 reps @ 70%
B.
Every 7 minutes, for 21 minutes for times:
20/15 Calories of Assault Bike
100-Foot Walking Lunges with Farmer's Hold (24/16 kg)
EZ BURN
Every 7 minutes, for 21 minutes:
400 Meter Run
25/18 Calorie Row
20 Down Ups (burpee, no jump)
A.
Every 2 minutes, for 20 minutes of:
Clean & Jerk
Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.
B.
For time:
60 Calories of Rowing
30 Ground to Overhead (135/95 lbs)
15 Strict Handstand Push-Ups
Time Cap = 10:00
Sign-up for the EZ Intramural today! We’ll place everyone on a team, and it’ll be a fun 5 weeks during the CrossFit Open. $20 to sign-up. Deadline to sign up is September 30th. https://forms.gle/koeX66u6tGutPjkp6
A.
Four sets of:
2 Tempo Front Squats @ 31X1 + 4 Front Squats
Rest 2-3 minutes
B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20")
EZ BURN
Three sets of:
20/15 Calorie Row
10 Double Dumbbell Squat Jumps
20/15 Calorie Row
10 Double Dumbbell Front Squats
20/15 Calorie Row
10 Double Dumbbell Shoulder to Overhead
Rest 60 seconds
A.
Every 2 minutes, for 32 minutes for max reps of:
Station 1 - 20/15 Calories of Assault Bike + Max Reps Alternating Pistols (or Air Squats)
Station 2 - 400 Meter Run
Station 3 - 75 Double-Unders + Max Reps Toes to Bar
Station 4 - 30 Kettlebell Swings
In teams of two, perform the following for time:
800 Meter Run (together)
immediately followed by...ten rounds, alternating each movement, of...
10 Hang "Clusters" (95/65 lbs)
10 Barbell Burpees
10 Chest to Bar Pull-Ups
immediately followed by...
800 Meter Run (together)
Sign-up for the EZ Intramural today! We’ll place everyone on a team, and it’ll be a fun 5 weeks during the CrossFit Open. $20 to sign-up. Deadline to sign up is September 30th. https://forms.gle/koeX66u6tGutPjkp6
A.
Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Four sets for time of:
15 Double Kettlebell Deadlifts (24/16 kg)
60 second unweighted Wall Sit
15 Wall Ball Shots
Rest 60 seconds
A.
Every 3 minutes, for 15 minutes of:
Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1
B.
Three rounds for time of:
10 Single-Arm Dumbbell Hang Clean & Jerk (left side - 55/35 lbs)
10 Single-Arm Dumbbell Hang Clean & Jerk (right side - 55/35 lbs)
20 Toes to Bar
EZ BURN
In teams of two, against a 3-minute clock for reps:
Partner 1 - 400 Meter Run
Partner 2 - 500/450 Meter Row
Max synchronized down-ups
Rest 2 minutes and repeat for a total of FOUR sets
A.
Every 90 seconds, for 15 minutes of:
Slow Pull Snatch x 1
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
...and so on, following the pattern for 10 minutes.
A.
Take 20 minutes to build to today's 3-RM Tempo Front Squat @ 42X1
B.
For time:
1000 Meter Row
30 Squat Cleans (135/95 lbs)
EZ BURN
A.
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
Row 21/15 Calories
Run 200 Meters
Bike 21/15 Calories
A.
Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings (24-32/16-24 kg)
6 Strict Pull-Ups
6 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00...complete Part B.
B.
Four rounds for time of:
400 Meter Run
12 Pull-Ups
12 Dumbbell/Kettlebell Push Press (55/35 lbs)
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner
OR
Teams of two must complete 100 repetitions of the following complex:
3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)
The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner
Time to sign-up for the 2019 EZ Intramural that runs along with the CrossFit Open in October. It’s $20 to sign-up. Fill out the form and give your sign up fee to any coach. Deadline to sign up is September 30th. New to the intramural? Read about it here.
Also, tomorrow is Bring a Friend or Family member for FREE to 8am or 9am class!
A.
For time:
Row 500 Meters
10 Burpee Box Jump-Overs
20 Alternating Dumbbell Snatches
When the running clock reaches 10:00…
For time:
Row 1000 Meters
20 Burpee Box Jump-Overs
40 Alternating Dumbbell Snatches
B.
Three sets of:
HEAVY Goblet Squat x 10-12 reps @ 21X0
Rest 45 seconds
HEAVY Russian Kettlebell Swings x 20-25 reps
Rest 2 minutes
Time to sign-up for the 2019 EZ Intramural that runs along with the CrossFit Open in October. It’s $20 to sign-up. Fill out the form and give your sign up fee to any coach. Deadline to sign up is September 30th. New to the intramural? Read about it here.
A.
Every 90 seconds for 9 minutes:
Speed Deadlift x 3 reps @ 65% or 1-RM
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
150-Foot Double Kettlebell Farmer's Carry (24/16 kg)
EZ BURN
Three rounds of:
21/15 Calorie Row
12 Dumbbell Squat Jumps
Immediately followed by. . .
Three rounds of:
15/12 Calorie Assault Bike
9 Dumbbell Shoulder to Overhead
Immediately followed by. . .
Three rounds of:
200 Meter Run
100-Foot Sandbag Carry or Farmer Carry
Time to sign-up for the 2019 EZ Intramural that runs along with the CrossFit Open in October. It’s $20 to sign-up. Fill out the form and give your sign up fee to any coach. Deadline to sign up is September 30th. New to the intramural? Read about it here.
A.
Every 90 seconds, for 12 minutes of:
Bench Press x 3 reps @ 21X1
B.
For time:
15 Strict Handstand Push-Ups
30 Alternating Pistol Squats
45 Kettlebell Swings (24/16 kg)
60 Push-Ups
45 Kettlebell Swings (24/16 kg)
30 Alternating Pistol Squats
15 Strict Handstand Push-Ups
A.
Every 2 minutes, for 16 minutes:
Back Squat
*Set 1 - 5 reps @ 70-74% of 1-RM
*Set 2 - 5 reps @ 75-79%
*Set 3 - 3 reps @ 80-84%
*Set 4 - 2 reps @ 85-89%
*Set 5 - 2 reps @ 90-94%
*Sets 6-8 - 1 rep @ 95+%
Your goal is to use sets 6-8 to establish today's 1-RM Back Squat.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
EZ BURN
Against a 15-minute clock:
Row 1000/800 Meters
100 Burpees Over the Concept 2 Erg
Max meters on the rower
In teams of two, against a 4-minute running clock...
400 Meter Run (together)
10 Muscle-Ups or 20 Chest-to-Bar Pull-Ups
Max Reps of Power Cleans (155/105 lbs)
Rest 2 minutes, and complete a total of 5 sets.
Monday is the Labor Day holiday so we will only have 8am and 9am classes.