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.
For time:
50/35 Calories of Assault Bike
400 Meter Run
40 Deadlifts (185/125 lbs)
400 Meter Run
30 Power Snatches (95/65 lbs)
400 Meter Run
20 Thrusters (95/65 lbs)
400 Meter Run
10 Bar Muscle-Ups
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)
immediately followed by…
Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches
Rest 8 minutes, and when the running clock reaches 20:00…
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
18 Dumbbell Snatches (55/35 lbs)
immediately followed by…
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and snatches
“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!