Every minute, on the minute for 12 minutes
Minute 1 - Chest-to-Bar Pull-Ups x 6-12
Minute 2 - Deadlifts x 6-8 275/185 lbs.
Minute 3 - Bench Press x 8-10 135/95 lbs.
Rest exactly 3 minutes, then at the 12:00 mark grab a partner and Row as many meters as possible in 12 minutes
Partner 1 - Run 400m
Partner 2 - Row Max Meters
*switch every time partner 1 comes back from the 400m run for 12 minutes
A.
In 15 minutes or less, build to today’s “heavy”…
Back Squat
B.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM
Station 2 – 50 Double-Unders + 12 Toes to Bar
A.
Every 2 minutes for 18 minutes (3 sets) of:
Station 1 - Muscle-Ups x 3-6 (Ring or Bar)
Station 2 - Handstand Push-Ups x 8-12
Station 3 - Pistol Squats x 8-10 each leg
B.
Complete as many rounds and reps as possible in 10 minutes of:
12 Box Jumps 24/20"
9 Push Press 115/75 lbs.
6 Chest-to-Bar Pull-Ups
We are sad to announce that Coach Caleb will no longer be coaching with us, effective February 1st, as he pursues his career as a firefighter. We would like to thank him for his hard work and for helping build the Endzone community the past 6 months. Coach Caleb will always be part of the Endzone family.
Unfortunately with Coach Caleb leaving we will have to remove the 5:30 am class, starting February 1st, for the foreseeable future until we find a replacement. We have interviewed a couple of people already but have not found a candidate that can bring the level of coaching our members deserve. We will continue to work to find a replacement so we can get this class back on the schedule as soon as possible.
A.
Every 2 minutes, for 8 minutes:
Hang Clean + Clean
Immediately followed by…
Every 2 minutes, for 10 minutes:
Clean x 1
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders
A.
In teams of 2 complete
2 rounds for time of:
Run 400m
4 Rope Climbs
40 Wall Balls 20/14 lbs.
30 Cleans 135/95 lbs.
20 Handstand Push-Ups
B.
3 sets not for time of
Supinated Barbell Rows x 8-10 @2111
GHD Sit-Ups x 10-15
Due to unforeseen circumstances the gym will be closed from 11-4 this Thursday, 1/28. This closure includes cancellation of the 11 am class and open gym from 3-4 pm on that day. We apologize in advance for the inconvenience.
A.
Every two minutes, for 10 minutes (5 sets of):
3 Position Snatch
Mid Thigh + Hang (above knee) + Floor
B.
For Time:
Kettlebell Swings 24/16kg
Goblet Squats 24/16kg
Rest until the 10:00 then complete:
For Time:
Calories on the Concept 2
*Bear Crawl 100' after each round
In our typical Saturday fashion, we'll be ending our week with some sweat equity. Rest up and be ready for 7 minutes of fun :)
A.
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 @3111
*Build in weight over the course of the 8 sets.
B.
10 Rounds
3 Power Snatches 135/95 lbs.
6 Box-Jumps 30/24"
A.
3 sets not for time of:
Muscle-Ups x 3-6 (Ring or Bar)
Handstand Push-Ups x 8-10
20 Tuck Crunches + 10 V-Ups
B.
3 sets for times of:
30 Calorie Assault Bike
15 Pull-Ups
Rest 3 minutes
A.
Every 2 minutes, for 8 minutes:
Hang Clean + Clean
Immediately followed by…
Every 2 minutes, for 10 minutes:
Clean x 1
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Front Squats 135/95 lbs.
30 Double-Unders
A.
Three sets of:
Bench Press x 8-10 reps @ 31X1
Ring Row x 8-10 reps @ 2111
Bottom’s Up Kettlebell Squat x 5 reps each arm
B.
Every minute on the minute for 12 minutes of:
Even: Run 200m*
Odd: 10 Power Jerks 155/105 lbs.
*Row 250m/200m
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/14 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/14 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)
*Both athletes perform the run at the same time.
Thank you CrossFit Invictus for this workout !
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-Bar
10 Deadlifts 115 / 75 lb.
5 Snatches 115 / 75 lb.
Immediately into...
WORKOUT 15.1a
1 Rep Max Clean and Jerk
6-minute time cap
A.
3 sets not for time:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Bent Over Barbell Row x 8-10 reps @ 2111
Weighted Plank Hold x 60 seconds
B.
50 Double-Unders
40 Shoulder-to-Overhead 135/95
30 Calorie Row
20 Bar Facing Burpees
30 Calorie Row
40 Shoulder-to-Overhead 135/95
50 Double-Unders
A.
3 sets not for time
Rope Climb x 1-2 ascents
Jump to bar from box x 10
Strict Toes-to-Bar or Hanging Leg Lifts x 8-10
B.
In teams of two, perform a 5000 meter relay row for time.
Set the erg for Intervals: Distance – 500 Meter intervals with 20 seconds rest. During that 20 seconds, switch out for the next teammate as quickly as possible.
A.
Three sets of:
Bench Press x 8-10 reps @ 2011
Ring Row x 8-10 reps @ 2111
Bottom’s Up Kettlebell Squat x 5 reps each arm
B.
For time:
Buy in: 100 Double-Unders
Five rounds of:
20 Wall Ball Shots 20/14 lbs
10 Dips (Ring or Stationary)
Cash Out: 100 Double-Unders
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans 135/95 lb.
6 Push-Ups
9 Box Jumps 24″/20″
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
5 Pull-Ups
10 Burpees
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Every two minutes, for 16 minutes (8 sets of):
Snatch x 1.1
*Rest 10 seconds between lifts
**Pause for 3 seconds in the receiving position
Build in weight over the course of the 8 sets.
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats 95/65 lbs