“CrossFit Games Open Event 19.2”

Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lbs)
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lbs)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lbs)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lbs)

Stop at 20 minutes.

A.

Every 2 minutes, for 16 minutes:

Push/Power Jerk

*Set 1 – 3 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 @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

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

40 Double-Unders

20 Alternating Dumbbell Snatches

10 Handstand Push-Ups

REMINDER: We are moving to our new location this weekend so there are no classes Friday or Saturday. We hope to reopen on Monday at our new location, 936 Detroit Avenue Suite J with our regular class schedule. If anything changes we will update everyone on the blog and through social media.

A.

Take 20 minutes and build to today’s heavy

Power Clean 

B.
Option 1

Complete rounds of 9, 7 and 5 reps for time of:

Power Clean (205/135 lbs)

Muscle-Ups

OR…

Option 2

Complete rounds of 15, 12 and 9 reps for time of:

Power Cleans (155/105 lbs)

Strict Pull-Ups

Every minute, on the minute, for 30 minutes:

Minute 1 – 15/10 Calories of Assault Bike

Minute 2 – 20 Goblet Squats (32/24 kg)

Minute 3 – 25/20 Push-Ups

Minute 4 – 15 Box Jump-Overs (24″/20″)

Minute 5 – 30-40 Second Front Leaning Rest on Rings 

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. 

 https://www.evite.com/event/03B8ZOYATLGPAM7NUEPJCSJFVHGYDQ/rsvp?utm_source=NA&utm_medium=sharable_invite&utm_campaign=send_sharable_link

 “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.