Saturday 9.21.19

In teams of two, perform the following for time:

*1000 Meter Row

*Partner Holds Wall Sit

Switch as needed, meters can not be accumulated unless you're holding a wall sit

immediately followed by..

42-30-18

Deadlifts (185/125 lbs)

Box Jump Overs (24"/20")

Toes to Bar

immediately followed by...

*1000 Meter Row

*Partner Holds Wall Sit

Switch as needed, meters can not be accumulated unless you're holding a wall sit

Andrew Malek-Zadeh
Friday 9.20.19

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

Andrew Malek-Zadeh
Thursday 9.19.19

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)

Andrew Malek-Zadeh
Wednesday 9.18.19

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

Andrew Malek-Zadeh
Tuesday 9.17.19

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

Andrew Malek-Zadeh
Monday 9.16.19

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

Andrew Malek-Zadeh
Saturday 9.14.19

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)

Andrew Malek-Zadeh
Friday 9.13.19

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

Andrew Malek-Zadeh
Thursday 9.12.19

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

Andrew Malek-Zadeh
Wednesday 9.11.19

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.

Andrew Malek-Zadeh
Tuesday 9.10.19

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

Andrew Malek-Zadeh
Monday 9.9.19

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)

Andrew Malek-Zadeh
Saturday 9.7.19

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

Andrew Malek-Zadeh
Friday 9.6.19

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

Andrew Malek-Zadeh
Thursday 9.5.19

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

Andrew Malek-Zadeh
Wednesday 9.4.19

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

Andrew Malek-Zadeh
Tuesday 9.3.19

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

Andrew Malek-Zadeh
Monday 9.2.19

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.

Andrew Malek-Zadeh
Saturday 8.31.19

Monday is the Labor Day holiday so we will only have 8am and 9am classes.

With a continuous running clock, perform the following for times:

0:00 – 1000 Meter Row

6:00 – 75 Shoulder to Overhead (115/75 lbs)

12:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups

18:00 – 75 Barbell Thrusters (45/33 lbs) or Dumbbell Thrusters (35/25 lbs)

24:00 – 75 Box Jump Overs (24″/20″)

30:00 – 800 Meter Run

Andrew Malek-Zadeh
Friday 8.30.19

A.

Every 90 seconds, for 15 minutes:

Halting Snatch Deadlift + Power Snatch

B.

For Time:

Row 500 Meters

21 Burpee Toes-to-Bar

500 Meters

15 Burpee Toes-to-Bar

Row 500 Meters

9 Burpee Toes-to-Bar

Andrew Malek-Zadeh