A.
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Rest 2 Minutes
B.
Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses
20 Alternating Reverse Lunges with DBs
REMINDERS: Friday Night Lights resumes at our new location – come on out for 19.3! Heats will start at 5:30pm. Also, Yoga with Sarah Ray starts up again Sunday at 8:30am, $15 for members.
A.
Every 3 minutes, for 15 minutes:
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%
Then rest two minutes before starting…
Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%
B.
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes
A.
Three sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
60 seconds of Ring Dips
Rest 30 seconds
B.
Every minute, on the minute, for 8 minutes:
Minute 1 – 6-8 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
The new location is a hit! We are working on getting signage up but just remember we are located in Suite J and there’s parking in the back of the building we’re in. We know it’ll take a little bit of adjusting for everyone to get used to where the new location is, but we look forward to seeing everyone in the new space!
A.
Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
10 Chest-to-Bar Pull-Ups
March newsletter is here! Check out our Athlete of the Month, Yoga class details, Coach Dani’s baby shower reminder, and more!
“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.
“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