REMINDER: Today is Bring a Friend or Family member to 8am or 9am class for FREE!
A.
Take 10-15 minutes and build to today’s heavy
Power Clean x 2
B.
"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: Saturday is Bring a Friend or Family member for FREE to 8am or 9am class! Spread the fitness to start the weekend!
A.
Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Reminder: This Saturday is bring a friend or family member for FREE to 8am or 9am class!
EZ BURN
Every 8 minutes, for 24 minutes, for times:
500/400 Meter Row
400 Meter Run
30/22 Calorie Assault Bike
Goal is to keep these sub-6 minutes.
A.
Every 2 minutes, for 20 minutes of:
Bench Press x 2 reps @ 20X0
B.
Three rounds for time:
21 Kettlebell Swings
15 Toes to Bar
9 Strict Handstand Push-Ups
A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by...
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, then perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds
For the Split Squats...you'll perform the first 8 reps holding kettlebells or dumbbells in a farmer's carry position, then after the 8th repetition, you'll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
B.
For time:
Row 1000 Meters
immediately followed by . . .
Rounds of 21, 15, and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
EZ BURN
Every 5 minutes, for 20 minutes complete for time:
15/10 Calories of your choice
15 Burpees to a 45 lb plate
15 Box Jump Overs
15/10 Calories of your choice
Every 8 minutes, for 32 minutes of:
500 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
3 Power Cleans (155/105 lbs)
6 Push-Ups
9 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of (3 Power Cleans, 6 Push-Ups, 9 Air Squats). Partners then switch roles once the running partner has returned.
Sign up sheet closes Monday for the EZ intramural, sign up today! If you plan to do the Open workouts, join this fun community and team event and have some fun! https://forms.gle/61ES9dcNqeKp7e4h9
A.
Every 90 seconds for 12 minutes:
Station 1 – Handstand Kick Ups x 5 + Handstand Hold x 10-20 seconds
Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps
Station 3 – Double DB Press x 5 + Overhead Carry x 100-Feet
Station 4 – 30 seconds Hip Bridges @ 20X2 tempo + 30 seconds Hip Bridge Hold
B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Snatches (95/65 lbs)
12 Bar Facing Burpees
Rest exactly 3 minutes, and then. . .
Complete as many rounds and reps as possible in 6 minutes of:
20 Single Dumbbell Box Step-Ups (24"/20")
10 Strict Handstand Push-Ups
*Hold DB anyway
Sign up sheet closes Monday for the EZ intramural, sign up today! If you plan to do the Open workouts, join this fun community and team event and have some fun! https://forms.gle/61ES9dcNqeKp7e4h9
A.
Every 2 minutes for 20 minutes:
Deadlift
Set 1 - 5 reps @ 55%
Set 2 - 3 reps @ 60%
Set 3 - 3 reps @ 65%
Set 4 - 2 reps @ 70%
Set 5 - 1-2 reps @ 75%
Sets 6-10 x 1 rep each @ 80-85%+
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Chest to Bar Pull-Ups or Pull-Ups
20 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs)
*10 Left arm + 10 Right arm
Sign up sheet closes Monday for the EZ intramural, sign up today! If you plan to do the Open workouts, join this fun community and team event and have some fun! https://forms.gle/61ES9dcNqeKp7e4h9
EZ BURN
Every minute on the minute for 16 minutes
Odd - Max Calorie Bike or Row
Even - 3-5 Dumbbell Thrusters + 6-10 Burpees
A.
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes
B.
For time:
50 Calories of Rowing on Concept 2
40 Toes to Bar
30 Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)
A.
Every 90 seconds, for 15 minutes of:
Bench Press x 3 reps @ 20X0
B.
Five rounds for time of:
30 Double-Unders
15 Push Presses (95/65 lbs)
15 Push-Ups
EZ BURN
Rotate through the following movements for 18 minutes:
300 Meter Row
10 Double Kettlebell Power Cleans
100-Foot Farmer Carry
10 Double Kettlebell Snatch
100-Foot Overhead Carry
Last week to sign up for the EZ intramural – next Monday is the deadline. We still need more people! If you plan to do the Open workouts, why not join this fun community and team event and have some fun! https://forms.gle/61ES9dcNqeKp7e4h9
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Russian Kettlebell Swings
20/15 Calories of Assault Bike / Rowing / Ski
10 Burpee Box Jump-Overs (24"/20")
In teams of two, perform the following for time:
*1000 Meter Row
*Partner Holds Wall Sit
Switch as needed, meters can not be accumulated unless you're holding a wall sit
immediately followed by..
42-30-18
Deadlifts (185/125 lbs)
Box Jump Overs (24"/20")
Toes to Bar
immediately followed by...
*1000 Meter Row
*Partner Holds Wall Sit
Switch as needed, meters can not be accumulated unless you're holding a wall sit
A.
Every 3 minutes, for 15 minutes of:
Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1
All five sets should be performed with at least 5% more weight than was used last week.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Pull-Ups
12 Ring Dips
16 Push-Ups
*If you would like to play with ring gymnastics skills, consider performing the following for 12 minutes:
1 Strict Ring Muscle-Up (or 2 Strict Ring Pull-Ups)
4 Ring Muscle-Ups
8 Ring Dips
16 Push-Ups
If you’re reading this…are you signed up for the EZ Intramural? We’ll place everyone on a team, and it’ll be a fun 5 weeks during the CrossFit Open. $20 to sign-up. Deadline to sign up is September 30th. https://forms.gle/koeX66u6tGutPjkp6
A.
Every 90 seconds for 9 minutes:
Speed Deadlift x 3 reps @ 70%
B.
Every 7 minutes, for 21 minutes for times:
20/15 Calories of Assault Bike
100-Foot Walking Lunges with Farmer's Hold (24/16 kg)
EZ BURN
Every 7 minutes, for 21 minutes:
400 Meter Run
25/18 Calorie Row
20 Down Ups (burpee, no jump)
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
30 Ground to Overhead (135/95 lbs)
15 Strict Handstand Push-Ups
Time Cap = 10:00
Sign-up for the EZ Intramural today! We’ll place everyone on a team, and it’ll be a fun 5 weeks during the CrossFit Open. $20 to sign-up. Deadline to sign up is September 30th. https://forms.gle/koeX66u6tGutPjkp6
A.
Four sets of:
2 Tempo Front Squats @ 31X1 + 4 Front Squats
Rest 2-3 minutes
B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20")
EZ BURN
Three sets of:
20/15 Calorie Row
10 Double Dumbbell Squat Jumps
20/15 Calorie Row
10 Double Dumbbell Front Squats
20/15 Calorie Row
10 Double Dumbbell Shoulder to Overhead
Rest 60 seconds
A.
Every 2 minutes, for 32 minutes for max reps of:
Station 1 - 20/15 Calories of Assault Bike + Max Reps Alternating Pistols (or Air Squats)
Station 2 - 400 Meter Run
Station 3 - 75 Double-Unders + Max Reps Toes to Bar
Station 4 - 30 Kettlebell Swings
In teams of two, perform the following for time:
800 Meter Run (together)
immediately followed by...ten rounds, alternating each movement, of...
10 Hang "Clusters" (95/65 lbs)
10 Barbell Burpees
10 Chest to Bar Pull-Ups
immediately followed by...
800 Meter Run (together)
Sign-up for the EZ Intramural today! We’ll place everyone on a team, and it’ll be a fun 5 weeks during the CrossFit Open. $20 to sign-up. Deadline to sign up is September 30th. https://forms.gle/koeX66u6tGutPjkp6