A.
Every 5 minutes, for 25 minutes for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots
B.
Three sets of:
Prone Chinese Planks x 60 seconds
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds
A.
Four sets of:
Back Squat x 6 reps
Rest 2 minutes
B.
Every minute, on the minute, for 15 minutes:
Minute 1: 15/12 Calorie Row
Minute 2: 10-15 Burpees Over Dumbbell
Minute 3: 20 Alternating Dumbbell Snatches
A.
For max reps:
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
95/65 lb Power Cleans x Max Unbroken Reps
B.
Five rounds for time of:
300 Meter Run
6 Squat Cleans (165/115 lbs)
12 Chest-to-Bar Pull-Ups
"Super Saturday"
1st Quarter
Complete as many rounds and reps as possible in 5 minutes of:
25 Burpees Over the Erg
Row x Max Calories
Rest EXACTLY three minutes, and then...
2nd Quarter
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Step Overs x 12 reps
(185/125 lbs) Deadlifts x 12 reps
Rest EXACTLY three minutes, and then...
3rd Quarter
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 45
Chest-to-Bar Pull-Ups (Pull-Ups) x 15 reps
Rest EXACTLY three minutes, and then...
4th Quarter
Complete as many rounds and reps as possible in 5 minutes of:
25 Burpees Over the Erg
Row x Max Calories
NEWSLETTER ALERT: February Newsletter is here! Lots to read about including the Athlete of the Month, details on our move, Coach Dani’s baby shower, January competitions, and more! https://bit.ly/2Ghzdfo
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)