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 - 4-6 reps @ 85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Double DB/KB Front Squats
9 Toes to Bar
6 Burpees to 6” Touch
A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Muscle-Ups or Strict Pull-Ups
L-Sit Hold x 15.15.15 seconds
Handstand Holds or Handstand Walks
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
EZ BURN
Against a 90-second running clock…
10 Goblet Squats
10 Dumbbell Snatches
Max Calorie Row in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.
Every 8 minutes, for 32 minutes for times:
400 Meter Run
8 Power Cleans (185/135 lbs)
500 Meter Row
16 Pull-Ups
In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Burpees over partner (holding a plank)
A.
"EIKCAJ"
For time:
30 Pull-Ups
50 Thrusters (45/33 lbs)
Row 1000 Meters
B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by...
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.
A.
Every 2 minutes, for 16 minutes of:
Station 1 - Shoulder Press x 8-12 reps
Station 2 - Dumbbell Floor Press x 12-15 reps
B.
Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Cleans
10 Dumbbell Push Presses
EZ BURN
Against a 90-second running clock…
10 Goblet Squats
10 Dumbbell Snatches
Max Calorie Row in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.
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