A.
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4-7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.
B.
Four sets for max reps, each against a 3-minute running clock:
Row 500/450 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
A.
Every 10 minutes, for 30 minutes for times:
Run 400 Meters
3-6 Muscle-Ups
40 Air Squats
Run 400 Meters
B.
Four sets of:
100-Foot Kettlebell Crosswalk
(switch at 50 feet)
Rest as needed
A.
Every 90 seconds, for 3 minutes:
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 9 minutes:
Snatch x 1 rep @ 75-85%
B.
Complete as many rounds and reps as possible in 4 minutes of:
9 Power Snatch (75/55 lbs)
12 Box Jump Overs (24/20")
15 Push Ups
Rest 2 minutes and repeat for a total of 3 sets
A.
Every two minutes, for 12 minutes:
2 Front Squats + Jerk
B.
Every 3 Minutes, for 12 Minutes
15 Russian Kettlebell Swings
21 Burpees to 6″ Touch
15 Russian Kettlebell Swings
A.
Every 3 minutes for 15 minutes:
Touch-n-Go Squat Cleans x 5 reps
Increase load each set, working to the heaviest 5-rep set possible.
B.
Complete as many reps of Wall Ball Shots as possible in 6 minutes of:
Row 1000/800 Meters
Wall Ball Shots x Max Reps
Rest 4 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 6 minutes of:
Row 1000/800 Meters
Toes to Bar x Max Reps
In teams of three, complete four rounds each of:
400 Meter Row
20 Dumbbell Hang Cleans
20 Pull-Ups
A.
Five sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Walking Lunges
A.
For time:
50/40 Calories of Assault Bike
50 Burpees to 6” touch
B.
Three sets of:
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 @ 2111
Rest 60 seconds
Dumbbell Death March x 20 @ 2011
Rest 60 seconds
A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings
20 Ring Dips
10 Bar Muscle-Ups
1000 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
A.
Three sets of:
Back Squat x 6 reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing/Bike/Ski-Erg
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