In teams of three, complete as many rounds and reps as possible in 12 minutes of:
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
“CrossFit Games Open Event 20.2”
Complete as many rounds and reps as possible in 20 minutes of:
4 Dumbbell Thrusters (50/35 lbs)
6 Toes-to-Bar
24 Double-Unders
EZ Intramural Reminders: Sign up for a heat time and more: 20.2 Friday Night Lights
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