A.

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets.

B.

Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)

EZ Intramural Reminders: Sign up for a heat time and more: 20.2 Friday Night Lights

A.

Three sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

B.

For time:

800 Meter Run

50 Air Squats

75 Kettlebell Swings (24/16 kg)

50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

75 Kettlebell Swings

50 Air Squats

800 Meter Run

EZ Intramural Reminders: Here’s what’s happening for 20.2 Friday Night Lights

A.

Every 90 seconds, for 15 minutes:

Bench Press x 3 reps @ 65-70% of 1-RM Bench Press

B.

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

40 Double-Unders

20 Push Presses (95/65 lbs)

10 Chest-to-Bar Pull-Ups

EZ intramural Announcements and Reminders

• Revised teams and 20.2 highlights read here.

EZ BURN

Four sets for times of:

15/10 Calorie Assault Bike

20 Wall Ball Shots

15/10 Calorie Assault Bike

20 Air Squats

Rest 60 seconds

A.

Every 2 minutes, for 12 minutes:

Snatch from 2″ Below the Knee + Snatch

B.
Every 4 minutes, for 20 minutes for max load:

500 Meter Row

4 Snatches

You may only take 5 attempts each set. For each set, note the total amount successfully lifted – i.e., if you make all 4 lifts at 200 lbs, you’d note 800 lbs for that set; if you make 3/4 at 200 lbs, you’d note 600 lbs for that set.

We’ve updated the intramural teams, take a look!

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time.

CrossFit Games Open Event 20.1

Ten rounds for time of:

8 Ground to Overhead (95/65 lbs)

10 Bar-Facing Burpees

Time cap: 15 minutes

FRIDAY NIGHT LIGHTS REMINDERS!

• Have you signed up for a heat time for tomorrow night? https://forms.gle/asP9EBoTHUdxmGAE8

• Have you told us what t-shirt size you want? https://forms.gle/BPuSahnyyGPe8RbY9

A.

Every 90 seconds, for 12 minutes of:

Bench Press x 1 rep @ 20X0

B.

Against a 3-minute running clock…

60 seconds Calorie Row or Ski-Erg

60 seconds Calorie Assault Bike

60 seconds of Burpee Over the Erg in remaining time

Rest 2 minutes, then repeat for a total of FOUR sets.

Intramural Reminder - Sign up for a heat time for Friday Night Lights and get your t-shirt size in! https://bit.ly/2p6O9Gs

EZ BURN

"JT"

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

Strict Handstand Push-Ups

Strict Ring Dips

Strict Push-Ups

OR

Every 4 minutes, for 16 minutes

15/10 Calorie Row

15 Box Jump Overs

15/10 Calorie Assault Bike

A.

Every 2 minutes, for 16 minutes of:

Power Clean x 1.1.1

(rest 4-5 seconds between singles)

B.

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

6 Power Cleans (135/95 lbs)

12 Alternating Reverse Lunges (135/95 lbs)

12 Toes to Bar

Intramural Announcements and Reminders

• Make sure to check your email during the 5 weeks of the intramural so you know what’s happening. 20.1 email – heat sign up, tell us your t-shirt size, volunteer to help judge, and more. https://bit.ly/2p6O9Gs

• Teams have been announced! Here are the details.

A.

Five sets of:

Front Squat x 2 reps @ 90%

Rest 15 seconds

Front Squat x 4 reps @ 80%

Rest 2-3 minutes

B.

For time:

50/35 Calories of Assault Bike (or Rowing)

50 Dumbbell Box Step-Overs (50/35 lb DBs)

Announcements and Reminders:

• October’s Newsletter is here! Read on so you know what’s happening around EZ this month.

• The 3rd Annual EZ Intramural kicks off this Friday at 5:30pm & teams have been announced! Here are the details.

EZ BURN

Three sets of:

500/400 Meter Row

Rest 30 seconds

15 Double Dumbbell Thrusters (50/35 lbs)

Rest 30 seconds

10 Dumbbell Burpee Deadlifts (50/35 lbs)

Rest 60 seconds

For time:

1200 Meter Run

40 Burpees to Target (touch your pull-up bar)

40 Pull-Ups

800 Meter Run

20 Burpees to Target

20 Chest-to-Bar Pull-Ups

400 Meter Run

10 Burpees to Target

10 Bar Muscle-Ups

Announcements and Reminders:

• October’s Newsletter is here! Read on so you know what’s happening around EZ this month.

• The 3rd Annual EZ Intramural kicks off this Friday at 5:30pm & teams have been announced! Here are the details.

REMINDER: Today is Bring a Friend or Family member to 8am or 9am class for FREE!

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of your choice

15 Ring Dips or Hand Release Push-Ups

30 Russian Kettlebell Swings

60 Double Unders

15 Ring Dips or Hand Release Push-Ups

30 Russian Kettlebell Swings

20/15 Calories of your choice

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)