In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 Minutes of Rowing
(Double-Unders)
Rest 2 Minutes
3 Minutes of Devils Press
Rest 2 Minutes
3 Minutes of Front Squats (95/65 lbs)
Rest 2 Minutes
Last class today is at 5pm! We are closed tomorrow so everyone can enjoy Thanksgiving with friends and family!
A Trip To Tryptophan
Appetizer
2 rounds of 40 seconds work / 20 seconds rest
Row
Air Squats
Bike
Push-Ups
Main Course
Against a 22-Minute Running Clock. . .
Four rounds of:
5 Squat Clean Thrusters (115-135/75-95 lbs)
10 Burpee Box Jump Overs
20 Alternating Dumbbell Snatches (50/35 lbs)
with the remaining time climb the ladder. . .
Dessert
5-10-15-20-25. . .
Wall Ball Shots
Toes to Bar
*200 Meter Run/Row after each round
A.
Every 2 minutes, for 12 minutes:
Deadlift x 5 reps @ 70-75%
B.
Five rounds for time of:
24 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
12 Box Jumps
EZ BURN
Three sets of:
20/15 Calorie Row
15/10 Calorie Assault Bike or Ski-Erg
100-Foot Sandbag Carry
Rest 90 seconds
A.
Every 2 minutes, for 10 minutes of:
2 Push Jerks + 2 Split Jerks
B.
Every 6 minutes, for 24 minutes both partners complete and switch after the row:
Partner 1 - 30/22 Calorie Row
Partner 2 - Max Barbell Burpees
In teams of two, each member must complete the following for time:
Row 1000 Meters
20 Burpee Box Jump-Overs
35 Pull-Ups
50 Kettlebell Swings
Followed by . . .
In teams of two, each member must complete the following for time:
Run 800 Meters
20 Burpee Box Jump-Overs
35 Toes to Bar
50 Kettlebell Swings
A.
Every 2 minutes, for 12 minutes:
Deadlift x 6 reps @ 65-70%
B.
Complete as many rounds and reps as possible in 16 minutes of:
8 Single-Arm Kettlebell Deadlifts (24/16 kg - left arm)
8 Single-Arm Kettlebell Swings (24/16 kg - left arm)
16 Overhead Walking Lunges (24/16 kg - left arm)
8 Single-Arm Kettlebell Deadlifts (24/16 kg - right arm)
8 Single-Arm Kettlebell Swings (24/16 kg - right arm)
16 Overhead Walking Lunges (24/16 kg - right arm)
A.
Four sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
B.
Four rounds for time of:
200 Meter Run
15 Push-Ups
200 Meter Run
15 Box Jumps
EZ BURN
Three sets of:
20/15 Calorie Assault Bike
300 Meter Ski Erg or Row
10 Burpees
Rest 60 seconds
10 Burpees
300 Meter Ski Erg or Row
20/15 Calorie Assault Bike
Rest 2 minutes
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.