A.
“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 lb DB)
14/12 Calories
B.
Two sets of:
Suitcase Carry x 60 seconds each side
Rest as needed
Single-Arm Kettlebell Front-Rack Carry x 60 seconds each side
Rest as needed
EZ Bingo winners will be announced today!
In teams of two, complete three rounds for time of:
800 Meter Run (together)
100 Wall Ball Shots (20/14 lbs)
50 Alternating Dumbbell Snatches (55/35 lbs)
A.
Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 minutes
B.
For time:
800 Meter Run or 1000 Meter Row
80 Push Presses (95/65 lbs)
1000 Meter Row or 800 Meter Run
A.
Complete as many rounds and reps as possible in 12 minutes of:
5 Bar Muscle-Ups
10 Dumbbell Hang Power Cleans
30 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
EZ BURN
In teams of two, complete 300 calories, switching every 15/10 calories
Row or Assault Bike
A.
Take 10 minutes to build to the weight you plan to use for the workout
B.
Every minute, on the minute, for 10 minutes:
Row 200/175 Meters
Rest 60 seconds, and then. . .
Every minute, on the minute, for 10 minutes:
3-6 Power Snatches (135/95 lbs)
A.
Every 2:30, for 15 minutes of:
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 8 reps @ 75%
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Read the July newsletter is here! Lots going on so read on to see who the Athlete of the Month is, Save the Date for our anniversary party, and more! https://bit.ly/2XhpUkw
EZ BURN
Against a 5-minute running clock…
20/15 Calorie Row or Ski-Erg
20/15 Calorie Assault Bike
200 Meter Run
Max Russian Kettlebell Swings (heavy!) in remaining time.
Rest 2 minutes, then repeat for a total of THREE sets.
A.
Take 10 minutes to build to the weight you plan to use for the workout.
B.
Complete as many rounds and reps as possible in 24 minutes of:
8 Deadlifts @ 70-75% of 1-RM
16 Toes to Bar
24 Walking Lunges with DB/KB Farmer’s Carry
32 Push-Ups
Read the July newsletter is here! Lots going on so read on to see who the Athlete of the Month is, what Endzone is up to for 4th of July, Save the Date for our anniversary party, and more! https://bit.ly/2XhpUkw
Today is Bring a Friend or Family Member in for FREE to 8am or 9am class
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Russian Kettlebell Swings (24/16 kg)
30 Shoulder to Overhead (95/65 lbs)
20 Box Jumps (30″/24″)
10 Strict Pull-Ups
OR
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Box Step-Overs (with Dumbbells)
5 Strict Pull-Ups
A.
Five sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)
Announcements:
EZ Bingo ends Saturday! Remember to be eligible for prizes you must have paid the $5 buy-in.
Saturday is Bring a Friend or Family Member for FREE to 8am or 9am class. Our summer special for new members has been extended till end of July! Best deal of the summer, $350 for 3 months!
Happy 4th of July EZ Members!
Endzone will have a booth set up tomorrow at the 5k in downtown Concord. After you get checked in, come by to meet up with everyone and we can walk to to the starting line together. See you all in the morning!
Remember that Saturday is Bring a Friend or Family Member for FREE to 8am or 9am class! Our summer special is still going…3 months for $350.
Every 10 minutes, for 30 minutes for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of Assault Bike (for calories)
400 Meter Run
ANNOUNCEMENTS:
Thursday is July 4th: no classes and the gym is closed. We will be out at the Brazen Racing Stars and Stripes 5k in downtown Concord. Remember to stop by our vendor booth in the post race area!
Bring a friend or family member for FREE this Saturday to 8am or 9am class! We are still running our summer special, 3 months for $350.
Bingo ends on July 6th!
Save the Date for our 4th Annual Anniversary Celebration on Saturday, August 10th. Workout + food truck+ fun activities= EZ FUN!
A.
Every 2 minutes, for 16 minutes of:
Tempo Front Squat x 2 reps @ 32X1
B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Chest-to-Bar Pull-Ups
EZ BURN
"Handicapable"
For time:
Run 1-Mile
30 Strict Handstand Push-Ups (DB L-Sit Press)
Run 1-Mile
OR
2 sets for times of:
Run 1-Mile
Rest 4 minutes
A.
Take 15-20 minutes to build to today’s heavy Power Clean
B.
Every 4 minutes, for 16 minutes for times:
500 Meter Row
5 Power Cleans (185/135 lbs)
Complete as many rounds and reps as possible in 7 minutes of:
15 Box Jumps (24″/20″)
15 Thrusters (95/65 lbs)
Rest 3 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 7 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats
Rest 3 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 7 minutes of:
10 Pull-Ups
15 Push-Ups
A.
Every 2 minutes, for 12 minutes:
Snatch from 2″ Below Knee + Snatch
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
A.
Take 15 minutes to rotate through these movements:
Movement 1 – Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold/Walk Progressions
B.
For time:
1000 Meter Row
30 Strict Handstand Push-Ups (L-Sit Press)
50 Pull-Ups
Time Cap = 12 minutes
EZ BURN
For time:
150/120 Calorie Row*
*Every 2 minutes, including 0:00, perform 10 Burpees Over the Erg
OR
For time:
Run 2000 Meters
*Every 400 Meters, including 0:00, perform 10 Push-Ups + 15 Jumping Air Squats
A.
In 15 minutes, establish a 1-RM
Strict Shoulder Press
@ the 16 minute mark
Every 3 minute, for 6 minutes:
Push Press x Max Reps @ 80% of today’s 1-RM
B.
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (heavy)
12 Ring Dips
A.
Every 2 minutes, for 16 minutes:
Clean from 2″ Below Knee + Clean
B.
For time
50 Bar Facing Burpees
50 Power Cleans (95-135/65-95 lbs)
EZ BURN
For time:
Row 5000 Meters
OR
AB-20
(Max calorie Assault Bike in 20 minutes)
A.
Every 2 minutes, for 14 minutes:
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-7 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar