A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
A.
15 minutes of Gymnastics Skills Practice of your choice
B.
Ten rounds for time of:
10 Kettlebell Swings (24/16 kg)
8 Toes to Bar
6 Push-Ups
EZ BURN
For times:
Assault Bike or Row 100/75 Calories
Rest 2 minutes
Assault Bike or Row 75/50 Calories
Rest 2 minutes
Assault Bike or Row 50/35 Calories
If you’re reading this…have you RSVP’d to celebrate 4 years of Endzone on August 10th? Details are in the invite. Please RSVP by August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8
A.
Every 10 minutes, for 30 minutes complete:
Row or Run 400 Meters
10 Strict Handstand Push-Ups
20 Dumbbell Box Step-Overs
Row or Run 400 Meters
B.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest as needed
A.
Every 2 minutes, for 12 minutes of:
Tempo Front Squat x 3 reps @ 32X1
B.
Every 6 minutes, for 18 minutes for times of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
10 Front Squats (175/115 lbs)
10 Burpee Box Jump-Overs (24″/20″)
EZ BURN
Two rounds for time of:
800 Meter Run
80 Double-Unders
80 Calorie Row
We're celebrating 4 years of Endzone on August 10th! Details are in the invite. Please RSVP by August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8
A.
Three sets of:
Tempo Bench Press x 10 reps @ 21X1
Rest 2-3 minutes
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press (left & right)
15 Toes to Bar
We're a few weeks away from celebrating 4 years of Endzone! Details are in the invite. Please RSVP by August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run (together)
42 Overhead Squats (95/65 lbs)
21 Burpee Box Jump-Overs (24″/20″)
We're a few weeks away from celebrating 4 years of Endzone! Details are in the invite. Please RSVP by August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8
A.
Three sets of:
Push Press x 10 reps
Rest 2 minutes
B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups
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:
30 Double-Unders
10 DB/KB Deadlifts (heavy!)
10 Burpees Over the Barbell
EZ BURN
Two sets of:
800 Meter Run
Rest for 90 seconds
400 Meter Run
Rest for 90 seconds
200 Meter Run
Rest for 90 seconds
A.
Take 15 minutes to build to a heavy-ish…
Hang Clean x 1 rep
B.
For time:
1000 Meter Row
25 Hang Squat Cleans (155/105 lbs)
50 Pull-Ups
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.
Four rounds for time of:
400 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Hold
EZ BURN
Every 90 seconds, for 15 minutes for times:
20/15 Calories of your choice
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!