Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Thrusters (115/75 lbs)
20 Pull-Ups
immediately followed by…
Run 400 Meters
Time Cap = 15 Minutes
In teams of 3, complete for time:
Relay Run
70 Clean & Jerks (135/95 lbs)
70 Toes to Bar
50 Clean & Jerks (155/105 lbs)
50 Chest-to-Bar Pull-Ups
30 Clean & Jerks (185/125 lbs)
30 Bar Muscle-Ups
Relay Run
REMINDER
If you are planning on attending Danielle’s baby shower on March 9th - please RSVP this weekend so she can have an accurate head count. Thank you.
“Crossfit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Calorie Row
REMINDER: 19.1 goes down tonight with our friends at Golden State CrossFit! Come in, do the workout, and cheer on fellow CrossFitters. Judges will be available starting at 3pm and we’ll go until everyone that wants to do the workout has finished. Open Gym will end at 5pm so we can set up for 19.1. Thank you and let’s have some fun!
A.
Six sets of:
Push Press x 2-3 reps
Rest 2 minutes
Build to today’s heavy 2-3 reps.
B.
Every 5 minutes, for 20 minutes for times of:
500/450 Meter Row
12 Strict Handstand Push-Ups
There should be plenty of rest between sets, so the goal is to push the intensity! Hit the row hard and transition quickly.
REMINDERS: The Open starts tomorrow with the announcement of 19.1! There is no class scheduled in the evening due to Friday Night Lights. Golden State CrossFit members are coming to EZ to do the workout so it’ll be a fun night to mingle with other CrossFit enthusiasts. Judges will be available starting at 3PM.
For anyone doing their own workout (i.e. not the open workout), please try to finish by 5 PM
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.
Every 2 minutes, for 12 minutes of:
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 85-90%
* Set 6 – 2 reps @ 85-90%
B.
For time:
10 Wall Ball Shots (20/14 lbs)
15 Box Facing Burpee Box Jump-Overs (24″/20″)
20 Wall Ball Shots
15 Box Facing Burpee Box Jump-Overs
30 Wall Ball Shots
15 Box Facing Burpee Box Jump-Overs
40 Wall Ball Shots
15 Box Facing Burpee Box Jump-Overs
50 Wall Ball Shots
15 Box Facing Burpee Box Jump-Overs
Time cap: 20 minutes
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, Assault Bike or Ski Erg
40 Toes to Bar
20 Ground to Overhead (155/105 lbs)
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
400 Meter Run*
100 Barbell Thrusters (20/15 kg)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.
“CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm)
14/12 Calorie Row
OPTIONAL
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm Dumbbell Row x 10 reps each @ 2111
Rest as needed
Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Devil Presses (55/35 lbs)
A.
Every 90 seconds, for 12 minutes:
Bench Press x 2-3 reps @ 21X1
*Use around 80% for all sets
B.
Complete as many rounds and reps as
possible in 14 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Pull-Ups
A.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
B.
Five sets for max calories/reps of:
30 seconds of Rowing or Assault Bike
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes
A.
Every 2 minutes, for 12 minutes of:
Snatch x 1.1
(rest 5-7 seconds between singles)
*Suggested loading per set
1-2 @ 70-75%
3-4 @ 80-85%
5-6 @ 88-90%
B.
Every 10 minutes, for 20 minutes for times:
1000 Meter Row
21 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 30 minutes of:
5 Overhead Squats*
10 Kettlebell Swings
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but still be able to complete the 5 reps unbroken.
**Every 6 rounds, teams must run 400 meters.
Don’t Forget! Free Yoga class Sunday at 8:30am.
A.
Six sets of:
Deadlift x 3-5 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes
B.
For time:
30 Calories of Assault Bike
30 Shoulder to Overhead (155/105 lbs)
30 Alternating Front-Racked Reverse Lunges (155/105 lbs)
REMINDER: Sunday 8:30am Yoga class! Bring a mat and get your stretching in before starting the day.
A.
Every 10 minutes, for 30 minutes for times:
400 Meter Row
8-10 Strict Handstand Push-Ups or L-Sit DB Press
20/15 Calories of Assault Bike
16-20 Alternating Pistols or Air Squats
400 Meter Run
B.
Three sets of:
Banded Leg Curls x 20 reps @ 3011
Rest 60 seconds
Single-Arm DB Row x 10 reps each @ 2111
Rest 60 seconds
Single-Arm Kettlebell Presses x 8 reps each arm @ 2111
Rest as needed
REMINDER: Sunday 8:30am Yoga class! Bring a mat and get your stretching in before starting the day.
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