Every 2 minutes, for 30 minutes of:
Station 1 - 500/450 Meter Row
Station 2 - 10 Renegade Rows (50/35 lbs)
Station 3 - 24/16 Calories of Assault Bike
Station 4 - 15 Burpee Box Jump-Overs
Station 5 - 30-45 seconds of Front Leaning Rest on Rings
A.
Every 2 minutes, for 14 minutes:
Back Squat
*Set 1 - 6 reps @ 65%
*Set 2 - 5 reps @ 70%
*Set 3 - 4 reps @ 75%
*Set 4 - 3 reps @ 80
*Set 5 - 2 reps @ 85%
*Set 6 - 1 rep @ 90%
*Set 7 - 3-5 reps @ 85%
B.
For time:
400 Meter Run
40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg)
20 Toes to Bar
400 Meter Run
30 Walking Lunges with Kettlebell Farmer's Carry
15 Toes to Bar
400 Meter Run
20 Walking Lunges with Kettlebell Farmer's Carry
10 Toes to Bar
EZ Burn
Three rounds of:
10 Calorie Row
10 Front-Racked Double Kettlebell Squats (16-24/12-16 kg)
10 Calorie Row
10 Double Kettlebell Deadlifts (16-24/12-16 kg)
10 Calorie Row
10 Double Kettlebell Thrusters (16-24/12-16 kg)
In teams of two, complete as many rounds and reps as possible in 9 minutes of:
5 Hang Power Snatch (115/75 lbs)
10 Burpees Over the Barbell
Rest 3 minutes, and then…
In teams of two, complete as many rounds and reps as possible in 9 minutes of:
10 Power Cleans (115/75 lbs)
20 Pull-Ups
Rest 3 minutes, and then…
In teams of two, complete as many rounds and reps as possible in 9 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
200 Meter Run
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
“CrossFit Games Open Event 20.5″
For time, partitioned any way:
40 Muscle-Ups
80 Calorie Row.
120 Wall Ball Shots (20/14 lbs)
Time Cap: 20 minutes
Every minute, on the minute, for 30 minutes of:
Minute 1 - 12/8 Calories of Assault Bike
Minute 2 - 16 Walking Lunges with Farmer's Carry
Minute 3 - 200/150 Meters of Rowing
Minute 4 - 8-12 Parallette Shoot-Throughs
Minute 5 - 30-Second Front Leaning Rest on Rings
Reminders:
20.5 is this Friday! Don’t forget to sign up for a heat time and RSVP for our End of the Open BBQ this Saturday from noon-3pm at Cowell Park.
Catch up on all the happenings at Endzone! Read the November newsletter.
A.
Three sets of each:
Muscle-Ups or Chest to Bar Pull-Ups x Max Reps in 45 seconds
Handstand Walk x 10-30 Feet
L-Sit x 45-60 seconds (accumulated)
B.
For time:
50 Calories of Rowing
40 Toes to Bar
30 Alternating Dumbbell Snatches (55/35 lbs)
20 Strict Handstand Push-Ups
10 Bar Muscle-Ups
Reminders:
20.5 is this Friday! Don’t forget to sign up for a heat time and RSVP for our End of the Open BBQ this Saturday from noon-3pm at Cowell Park.
Catch up on all the happenings at Endzone! Read the November newsletter.
A.
Take 20 minutes to build to today's 1-RM Power Clean
B.
Three rounds for time of:
Run 400 Meters
8 Power Cleans
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM)
EZ BURN
Five rounds of:
60 Double Unders
24/18 Calories of choice
12 Alternating SIngle Dumbbell Box Step-Ups (50/35 lbs to 24″/20″)
A.
Every 90 seconds, for 18 minutes of:
Station 1 – Half Kneeling Dumbbell Press (right) x 8-10 reps @ 2111
Station 2 – Half Kneeling Dumbbell Press (left) x 8-10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees Over the Barbell
10 Thrusters (115/75 lbs)
Today is Bring a Friend or Family Member for FREE to 8am or 9am class!
For time:
400 Meter Run
21 Chest to Bar Pull-Ups
21 Burpees to a 6” Touch
200 Meter Run
42 Calories of your choice
400 Meter Run
15 Chest to Bar Pull-Ups
15 Burpees to a 6” Touch
200 Meter Run
30 Calories of your choice
400 Meter Run
9 Chest to Bar Pull-Ups
9 Burpees to a 6” Touch
200 Meter Run
18 Calories of your choice
Read November’s Newsletter! Find out who the athlete of the month is, what’s going on for the rest of the EZ Intramural, sign up for the Turkey Trot, and more!
“CrossFit Games Open Event 20.4″
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (95/65 lbs)
30 Box Jumps (24″/20″)
15 Clean & Jerks (135/85 lbs)
30 Box Jumps (24″/20″)
10 Clean & Jerks (185/115 lbs)
30 Single-Leg Squats
10 Clean & Jerks (225/145 lbs)
30 Single-Leg Squats
5 Clean & Jerks (275/175 lbs)
30 Single-Leg Squats
5 Clean & Jerks (315/205 lbs)
Time cap: 20 minutes
REMINDERS:
Don’t forget to sign up for a heat time tonight: 20.4 Friday Night Lights Details and Heat Sign up
Saturday is Bring a Friend or Family Member for FREE to Saturday 8am or 9am class!
Every 10 minutes, for 30 minutes for times:
400 Meter Run
12 Strict Handstand Push-Ups
30/22 Calorie Assault Bike
20 Alternating Pistols
No 7pm class tonight - Happy Halloween!
Intramural Reminders: 20.4 Friday Night Lights Details and Heat Sign up
Saturday is Bring a Friend or Family Member for FREE to Saturday 8am or 9am class!
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
250 Meter Row
20 Alternating Single-Arm Dumbbell Snatches
Intramural Reminders: 20.4 Friday Night Lights Details and Heat Sign up
A.
Five sets of:
Front Squat x 2 reps @ 90-92%
Rest 2-3 minutes
B.
For max calories/reps:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Wall Ball Shots (20/14 lbs)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Double-Unders
EZ BURN
Complete as many rounds and reps as possible in 18 minutes of:
3 Wall Walks
15/10 Calorie Row/Bike/Ski
20 Double Dumbbell Walking Lunges (50/35 lbs)
3 Wall Walks
15/10 Calorie Row/Bike/Ski
A.
Every 2 minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Every 3 minute, for 6 minutes:
Push Press x Max Reps @ 80-85% of today's 1-RM
B.
"Helen"
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
40 Air Squats
10 Burpee Box Jump-Overs (24″/20″)
“CrossFit Games Open Event 20.3 & 18.4”
For time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
Time Cap: 9 Minutes
EZ Intramural Reminders: 20.3 Details and Heat Sign Up
A.
Every 2 minutes, for 12 minutes of:
Push Press + Push Jerk
B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24"/20")
60 seconds of Strict Handstand Push-Ups
60 seconds of AB Mat Sit-Ups
60 seconds of Russian Kettlebell Swings
Rest 60 seconds
EZ Intramural Reminders: 20.3 Details and Heat Sign Up
EZ BURN
Against a 4-minute running clock…
20/15 Calorie Ski-Erg or Assault Bike
15 Burpees over the erg
Max Calorie Row in remaining time
Rest 2 minutes and repeat for a total of 3 sets.
A.
Four sets of:
Front Squat x 3 reps @ 85-90%
Rest 2-3 minutes
B.
Three rounds for time of:
10 Hang Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lbs)
EZ Intramural Reminders: 20.3 Details and Heat Sign Up