A.  

Five sets of:

Touch-n-Go Power Cleans x 5 reps

Rest 2 minutes

Increase load each set, working to the heaviest 5-rep set possible.

B.  

Complete rounds of 21, 15 and 9 reps for time of:

Power Cleans (135/95 lbs)

Strict Handstand Push-Ups

Teams of two will alternate movements to complete as many rounds and reps as possible in 30 minutes of:

3 Strict Handstand Push-Ups

3 Power Cleans (155/105 lbs)

6 Chest-to-Bar Pull-Ups

6 Barbell Burpees

9 Toes-to-Bar

9 Front Squats (155/105 lbs)

12 Box-Jumps

12 Kettlebell Swings (24/16 kg)

15 Calorie Row/Bike/Ski-Erg

A. 

Every minute, on the minute, for 15 minutes

Minute 1 – Strict Ring Pull-Ups x 4-6 reps

Minute 2 – Prone Plank x 40 seconds

Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)

Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds

B.  

For time:

600 Meter Run

30 Alternating Single-Arm DB Snatches (55/35 lbs)

400 Meter Run

20 Alternating Single-Arm DB Snatches (55/35 lbs)

200 Meter Run

10 Alternating Single-Arm DB Snatches (55/35 lbs)

Ten rounds for max calories/reps of:

30 seconds of Rowing

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

30 seconds of Assault Bike

Rest 30 seconds

What’s going on for the Open in March? Last year, CrossFit HQ announced the Open will move to October, so we will be doing the yearly EZ Open Intramural in October. For the Open that is happening in March we will be doing Friday Night Lights and there will be judges available for people that are signing up for the Open. If you just want to participate and do the workouts come on in! The entire community is encouraged to participate.

A.  

Every 2 minutes, for 16 minutes:

High Hang Snatch + Hang Snatch

B.  

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs)

5 Squat Snatches (135/95 lbs)

What’s going on for the Open in March? Last year, CrossFit HQ announced the Open will move to October, so we will be doing the yearly EZ Open Intramural in October. For the Open that is happening in March we will be doing Friday Night Lights and there will be judges available for people that are signing up for the Open. If you just want to participate and do the workouts come on in! The entire community is encouraged to participate.

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing or Bike

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)

A. 

Every two minutes, for 12 minutes:

2 Front Squats + Jerk

B.  

Every minute on the minute for 15 minutes:

Minute 1: 15-18/10-12 Calories of Rowing or Assault Bike

Minute 2: 12 Dumbbell Walking Lunges (50/35 lbs)

Minute 3: 10-15 Burpees

0-10:00

Establish a 1-RM

Snatch + 2 Overhead Squats

Rest 2 minutes, and then @ the 12:00. . .

Complete rounds of 21,15 and 9 for time of:

Deadlift (275/185 lbs) or (225/155 lbs)

Box Jump (30/24") or (24/20”)

Time cap: 10 minutes

Rest 2 minutes, and then @ the 24:00. . .

For time: 

Row 2000 Meters or Run 1600 Meters

A.  

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (20/14 lbs)

B.  

Three sets of:

Bench Press x 8 @ 2111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner work

Every 10 minutes, for 30 minutes complete for time:

40/32 Cal Row

40 Kettlebell Swings

40/32 Cal Assault bike

A. 

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes:

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2 mins, for 6 minutes:

Clean x 1 rep @ 80+% of 1-RM Clean

B.  

For time:

1000 Meter Row

30 Power Cleans (135/95 lbs)

15 Bar Muscle-Ups (30 Pull-Ups)

A.  

Four sets of:

Back Squat x 8 reps

Rest 3 minutes

Select a weight that will make your final 2 reps of each set extremely difficult.

B.  

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Toes-to-Bar

10 Burpee Box Jump Overs

A. 

Every 90 seconds, for 12 minutes

Push/Power Jerk

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 86-90%

*Set 6 – 1 rep @ 91-95%

*Set 7 – 1 rep @ 95+%

*Set 8 – 1 rep @ 95+%

B. 

Three sets for max reps of:

45 seconds of Assault Bike Calories

Rest 45 seconds

45 seconds of Strict Handstand Push-Ups

(L-Sit Dumbbell Press)

Rest 45 seconds

45 seconds of Rowing Calories

Rest 45 seconds

45 seconds of Ring Dips

(Hand Release Push-Ups)

Rest 45 seconds

Complete as many reps as possible in 4 minutes of:

Bar-Facing Burpees

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

5 Squat Cleans (135/95 lbs)

10 Pull-Ups

30 Double-Unders

Rest 4 minutes, and then…

For max calories:

8 Minutes of Assault Bike or Rowing

A. 

Four sets of:

Back Squat x 6-8 reps @ 32X1

Rest 60 seconds

Medicine Ball Hamsting Curls x 15-20 reps @ 2111

Rest 60 seconds

B.  

Every minute, on the minute, for 12 minutes:
Minute 1 – 12-15 Toes to Bar
Minute 2 – 12-15 Box Jump Overs (Step Overs)
Minute 3 – 15/10 Calories of Assault Bike

Class Schedule Changes Starting Monday, January 7th: Based on the community feedback, evening classes will go back to on the hour. Monday-Thursday evening classes will be 5pm, 6pm, and 7pm. Olympic Weightlifting classes will be at 7pm on Tuesday and Thursdays. Friday evening will stay the same. We appreciate everyone's feedback on the classes.

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

20 Kettlebell Swings

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

25 Push-Ups

25 Wall Ball Shots (20/14 lbs)

Class Schedule Changes Starting Monday, January 7th: Based on the community feedback, evening classes will go back to on the hour. Monday-Thursday evening classes will be 5pm, 6pm, and 7pm. Olympic Weightlifting classes will be at 7pm on Tuesday and Thursdays. Friday evening will stay the same. We appreciate everyone's feedback on the classes.

A.  

Every 2 minutes, for 12 minutes:

High Hang Snatch + Hang Snatch

B.  

Three sets of for times of:

Run 400 Meters or Row 500 Meters

50 Double-Unders

5 Squat Snatches*

Rest 3 minutes

*Set 1: 70-75% of 1-RM Snatch

*Set 2: 75-80% of 1-RM Snatch

*Set 3: 80-85% of 1-RM Snatch

Class Schedule Changes Starting Monday, January 7th: Based on the community feedback, evening classes will go back to on the hour. Monday-Thursday evening classes will be 5pm, 6pm, and 7pm. Olympic Weightlifting classes will be at 7pm on Tuesday and Thursdays. Friday evening will stay the same. We appreciate everyone's feedback on the classes.

In teams of two, complete three rounds for time of:

800 Meter Run (run together)

60 Power Snatches (95/65 lbs)

40 Overhead Squats (95/65 lbs)

20 Burpees Over Partner 

In teams of two, complete as many reps as possible in 7 minutes of:

Partner 1 - 15 Thrusters (95/65 lbs)

Partner 2 - Max Toes to Bar

Rest 3 minutes and then . . .

In teams of two, complete as many reps as possible in 7 minutes of:

Partner 1 - 7/5 Muscle-Ups (12 Pull-Ups)

Partner 2 - Max Box Jump Overs

Rest 3 minutes and then . . .

In teams of two, complete as many reps as possible in 7 minutes of:

Partner 1 - 200 Meter Run

Partner 2 - Max Plank Hold

A. 

Take 20 minutes to build to today’s heavy

Split Jerk

B.  

Two sets for times of:

40/30 Calorie Row or Bike

20 Dumbbell Box Step-Overs

10 Devil Presses

Rest 3 minutes