Time to sign-up for the 2019 EZ Intramural that runs along with the CrossFit Open in October. It’s $20 to sign-up. Fill out the form and give your sign up fee to any coach. Deadline to sign up is September 30th. New to the intramural? Read about it here.

A.

Every 90 seconds for 9 minutes:

Speed Deadlift x 3 reps @ 65% or 1-RM

B.

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:

25 Double Kettlebell Deadlifts (24/16 kg)

50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)

100-Foot Double Kettlebell Overhead Carry (24/16 kg)

150-Foot Double Kettlebell Farmer's Carry (24/16 kg)

EZ BURN

Three rounds of:

21/15 Calorie Row

12 Dumbbell Squat Jumps

Immediately followed by. . .

Three rounds of:

15/12 Calorie Assault Bike

9 Dumbbell Shoulder to Overhead

Immediately followed by. . .

Three rounds of:

200 Meter Run

100-Foot Sandbag Carry or Farmer Carry

Time to sign-up for the 2019 EZ Intramural that runs along with the CrossFit Open in October. It’s $20 to sign-up. Fill out the form and give your sign up fee to any coach. Deadline to sign up is September 30th. New to the intramural? Read about it here.

A.

Every 90 seconds, for 12 minutes of:

Bench Press x 3 reps @ 21X1

B.

For time:

15 Strict Handstand Push-Ups

30 Alternating Pistol Squats

45 Kettlebell Swings (24/16 kg)

60 Push-Ups

45 Kettlebell Swings (24/16 kg)

30 Alternating Pistol Squats

15 Strict Handstand Push-Ups

A.

Every 2 minutes, for 16 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 6-8 - 1 rep @ 95+%

Your goal is to use sets 6-8 to establish today's 1-RM Back Squat.

B.

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

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

EZ BURN

Against a 15-minute clock:

Row 1000/800 Meters

100 Burpees Over the Concept 2 Erg

Max meters on the rower

In teams of two, against a 4-minute running clock...

400 Meter Run (together)

10 Muscle-Ups or 20 Chest-to-Bar Pull-Ups

Max Reps of Power Cleans (155/105 lbs)

Rest 2 minutes, and complete a total of 5 sets.

Monday is the Labor Day holiday so we will only have 8am and 9am classes.

With a continuous running clock, perform the following for times:

0:00 – 1000 Meter Row

6:00 – 75 Shoulder to Overhead (115/75 lbs)

12:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups

18:00 – 75 Barbell Thrusters (45/33 lbs) or Dumbbell Thrusters (35/25 lbs)

24:00 – 75 Box Jump Overs (24″/20″)

30:00 – 800 Meter Run

A.

Every 90 seconds, for 15 minutes:

Halting Snatch Deadlift + Power Snatch

B.

For Time:

Row 500 Meters

21 Burpee Toes-to-Bar

500 Meters

15 Burpee Toes-to-Bar

Row 500 Meters

9 Burpee Toes-to-Bar

A.

“Strict Diane”

Complete rounds of 21, 15 and 9 reps for time of:

225/155 lb Deadlifts

Strict Handstand Push-Ups

B.

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1

Station 2 – Band Pull-Aparts x 30 reps @ 1010

Station 3 – L-Sit x 60 seconds (accumulated time)

EZ BURN

One set of:

Run 800 Meters @ 85% of 1-Mile Pace

Run 800 Meters @ 90% of 1-Mile Pace

Run 800 Meters @ 75% of 1-Mile Pace

Run 800 Meters @ 80-85% of 1-Mile Pace

A.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

Followed by…

Every 2 minutes, for 10 minutes:

Back Squat x 1 rep @ 90-95%

B.

Three rounds for time of:

400 Meter Run

20 Alternating Dumbbell Snatches (55/35 lbs)

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs)

A.

Every 90 seconds, for 15 minutes:

Power Clean x 1 rep

B.

Option 1

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

Power Clean (205/145 lbs)

Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

EZ BURN

For time:

1000 Meter Row

30 Dumbbell Step-Overs

500 Meter Row

20 Box Facing Burpee Box Jump Overs

250 Meter Row

10 Dumbbell Burpee Step Overs

Complete as many rounds and reps as possible in 8 minutes of:

20/15 Calories of Rowing

21 Wall Ball Shots (20/14 lbs)

Rest 4 minutes, and when the running clock reaches 12:00…

Complete as many rounds and reps as possible in 8 minutes of:

40 Double-Unders

15 Burpees to 6” Target

Rest 4 minutes, and when the running clock reaches 24:00…

Complete as many rounds and reps as possible in 8 minutes of:

20/15 Calories of Assault Bike

9 Chest-to-Bar Pull-Ups

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

1600 Meter Med-Ball Relay Run

50 Strict Pull-Ups

100 Kettlebell Swings

200 Wall Ball Shots

100 Kettlebell Swings

50 Strict Pull-Ups

1600 Meter Med-Ball Relay Run

A.

Three sets of:

Muscle-Ups or Ring Dips x Max Reps in 45 seconds

Handstand Walk x 30 Feet

L-Sit x 45-60 seconds (accumulated)

B.

Every minute, on the minute, for 16 minutes for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Strict Handstand Push-Ups

Minute 3 – Bar Muscle-Ups

Minute 4 – 30-Second Front Leaning Rest on Rings

A.

Front Squat

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest 2-3 minutes between sets.

B.

For time:

50/35 Calories of Assault Bike OR 75/50 Calories of Rowing

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24″/20″)

EZ BURN

Every 10 minutes, for 20 minutes:

30 Burpees Over The Erg

30/25 Calorie Row

30 Kettlebell Swings

90 Double-Unders

A.

Every 2 minutes, for 12 minutes of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 90%

*Set 6 – 5 reps @ 75%

B.

Three rounds for time of:

400 Meter Run

20 Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)

10 Devil’s Presses (55/35 lbs)

A.

Every 2 minutes, for 12 minutes of:

Tempo Bench Press x 5 reps @ 21X1

Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

B.

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

30 Double-Unders

15 Push-Ups

30 Double-Unders

15 Chest-to-Bar Pull-Ups

EZ BURN

A.

Against a 5-minute running clock…

50/35 Calories of Assault Bike or Rowing

Max Reps of Burpee Box Jump-Overs in remaining time

Rest until the running clock reaches 10:00, and then…

B.

Against a 5-minute running clock…

50/35 Calories of Assault Bike or Rowing

Max Reps of Kettlebell Swings in remaining time

Rest until the running clock reaches 20:00, and then…

For time:

50/35 Calories of Assault Bike or Rowing

Number of Burpee Box Jump Overs from Part A

Number of Kettlebell Swings from Part B

Every 10 minutes, for 30 minutes for times of:

400 Meter Run

30 Shoulder to Overhead (115/75 lbs)

20 Toes to Bar

500 Meter Row

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 20/15 Calories of Assault Bike

Station 2 – 15 Devil’s Presses (50/35 lb DBs)

Station 3 – 300/250 Meter Row

Station 4 – 30 Kettlebell Swings (24/16 kg)

Station 5 – Rest

A.

Every 2 minutes, for 14 minutes:

Hi Hang Snatch + Hang Snatch + Snatch

B.

Five rounds for time of:

10 Overhead Squats (95/65 lbs)

30 Double-Unders

A.

Take 15 minutes to build to today’s 1-RM…

Tempo Back Squat x 1 rep @ 32X1

B.

For time:

800 Meter Run

50 Thrusters (115/75 lbs)

800 Meter Run

EZ BURN

Every 8 minutes, for 16 minutes for times:

500 Meter Row

15 Burpees Over the Erg

12 Dumbbell Deadlifts (50/35 lb DBs)

9 Dumbbell Hang Squat Cleans

6 Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

400 Meter Run

A.

“Christine”

Three rounds for time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24″/20″)

B.

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds