A.
Every 90 seconds, for 6 minutes:
Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes:
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch

B.
Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar

"Super Saturday"

1st Quarter

Complete as many rounds and reps as possible in 6 minutes of:

25 Burpees Over the Erg

Row x Max Calories

Rest EXACTLY four minutes, and then...

2nd Quarter

Complete as many rounds and reps as possible in 6 minutes of:

Thrusters (95/65 lbs) x 10 reps

Chest-to-Bar Pull-Ups (Pull-Ups) x 10 reps

Rest EXACTLY four minutes, and then...

3rd Quarter

Complete as many rounds and reps as possible in 6 minutes of:

Wall Ball Shots (20/14 lbs) x 15

Kettlebell Swings x 15 reps

Rest EXACTLY four minutes, and then...

4th Quarter

Complete as many rounds and reps as possible in 6 minutes of:

25 Burpees Over the Erg

Row x Max Calories

A.

Every 2 minutes, for 16 minutes of:

Halting Clean + Clean

(pause for 3 seconds at the knee on the first rep, drop, reset and clean again)

B.

Against a 2-minute running clock...

20/15 Calories of choice

Max Reps of Strict Handstand Push-Ups or Push-Ups in remaining time

Rest 2 minutes, and repeat for a total of five sets.

Game Night is TONIGHT!

• Sports Basement in Walnut Creek: 1881 Ygnacio Valley Rd

• Games kick off at 6:30pm

• We’ll be in the community room that is near the Kids Department on the 1st floor.

• Beer, soda, and sparkling water and snacks will be provided by Sports Basement.

A.

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

B.

Three rounds for time:

500 Meter Row or 400 Meter Run

21 Deadlifts (225/155 lbs)

12 Bar-Facing Burpees

EZ BURN

For time:

100 Wall Ball Shots (20/14 lbs)

Every 2 minutes including 3,2,1,GOI! perform a 200 Meter Run or Row

A.

Three sets for times of:

400 Meter Run

20 Dumbbell/Kettlebell Front-Racked Lunges (50/35 lbs)

20 Toes to Bar

400 Meter Run

Rest 3 minutes

B.

Three sets of:

20 Dumbbell Lateral Raises

20 Dumbbell Front Raises

20 Dumbbell Strict Overhead Presses

Rest 2 minutes

Event Reminder: Endzone’s Game Night is THIS Friday, January 31st at Sports Basement in Walnut Creek. Please submit your RSVP by noon today. https://forms.gle/km256uDjt44Ys9ee9 Thank you!

A.

Every 2 minutes, for 16 minutes of: Snatch x 1.1

(rest 5-10 seconds between singles)

Build over the course of eight sets to today's heavy double.

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Double-Unders

1 Squat Snatch (95/65 lbs)

20 Double-Unders

2 Squat Snatch

30 Double-Unders

3 Squat Snatch

…and so on, following the pattern for 10 minutes.

EZ BURN

Three sets for times of:

500/400 Meter Row

Rest 60 seconds

25/20 Calorie Assault Bike

Rest 60 seconds

“Mamba & Gigi”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)
13 Burpees

The “Mamba” workout originally posted in April 2016 and celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. Today we add 13 burpees in honor of his 13-year-old daughter Gianna, and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident.

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs
60 seconds of Strict Handstand Push-Ups or Dumbbell Push Press
60 seconds of Rowing
Rest 3 minutes

Event Reminder: Endzone’s Game Night is THIS Friday, January 31st at Sports Basement in Walnut Creek. Please submit your RSVP by noon on Wednesday, January 29th. https://forms.gle/km256uDjt44Ys9ee9 Thank you!

A.

“CrossFit Games Open Event 20.1”

Ten rounds for time of:

8 Ground to Overhead (95/65 lbs)

10 Bar-Facing Burpees

B.
Four sets for max reps of:

30 seconds of Double Kettlebell Front-Racked Wall Sit

30 seconds of Double Kettlebell Front-Racked Squats

30 seconds of Double Kettlebell Deadlifts

Rest 90 seconds

Event Reminder: Endzone’s Game Night is on Friday, January 31st at Sports Basement in Walnut Creek. Please submit your RSVP by noon on Wednesday, January 29th. https://forms.gle/km256uDjt44Ys9ee9 Thank you!

A.

Every 90 seconds, for 6 minutes:

Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then...

Every 90 seconds, for 9 minutes:

Hang Clean + Clean @ 75-85% of 1-RM Clean

B.

Every 4 minutes, for 16 minutes for times of:

20/15 Calories of your choice

5 Cleans @ approximately 70-75% of your 1-RM

EZ BURN

Every 4 minutes, for 20 minutes for times:

15/10 Calorie Row
50-Foot Burpee Broad Jump
12/9 Calorie Assault Bike

A.

Every three minutes, for 9 minutes:

Dumbbell Plank Hold x 60 seconds

Dumbbell Walking Lunge x 20 steps

Go heavy & the final steps should be a struggle.

B.

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24"/20")

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

Event Reminder: Endzone’s Game Night is on Friday, January 31st at Sports Basement in Walnut Creek. We are collecting RSVPs so we can organize the games. Please submit your RSVP by noon on Wednesday, January 29th. https://forms.gle/km256uDjt44Ys9ee9 Thank you!

A.

Every 2 minute, for 10 minutes:

Strict Shoulder Press x 1 rep

*Find today's 1-RM

Every 3 minute, for 6 minutes:

Push Press x Max Reps @ 80-85% of today's 1-RM

B.

Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

EZ BURN

Four sets for max calories/reps of:

60 seconds of Rowing or Assault Bike

Rest 60 seconds

60 seconds of Devil’s Press

Rest 2 minutes

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row or 400 Meter Run
40 Double-Unders
100-Meter Farmer’s Carry
20 Dumbbell Thrusters
10 Strict Knees to Elbows

Event Reminder: Endzone’s Game Night is on Friday, January 31st at Sports Basement in Walnut Creek. We are collecting RSVPs so we can organize the games. Please submit your RSVP by noon on Wednesday, January 29th. https://forms.gle/km256uDjt44Ys9ee9 Thank you!

“Bang Bang Niner Gang”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

85 Dumbbell Clean & Jerks (55/35 lbs)

74 Toes-to-Bar

44 Front Squats (155/105 lbs)

25 Box Jump Overs (24”/20”)

19 Strict Handstand Push-Ups

10 Muscle-Ups 

*Every 6 minutes perform 97 Double-Unders 

A.
Three sets of:
Barbell Hip Thrusts x 8-10 reps @ 21X1
Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps
Farmer’s Carry x 100 Meters
Prone Plank or Front Leaning Rest x 60 seconds

B.
Every 4 minutes for 16 minutes
20/15 Calorie Row
10 Pull-Ups
10 Alternating Single Arm Devils Press

A.

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Supine Ring Rows x 8-10 reps @ 2111

Dumbbell Skull Crushers x 10-12 reps @ 2011

Strict Toes to Bar x 6-8 reps @ 2110

B.

Five rounds for time of:

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

20 Push-Ups

40 Double-Unders or 200 Meter Run

EZ BURN

"ROGUE QUALIFIER WORKOUT 1"

Complete as many rounds and reps as possible in 10 minutes of:

1000 Meter Row

75 Thrusters (75/55 lbs)

OR

Complete as many rounds and reps as possible in 10 minutes of:

1000 Meter Row

75 Kettlebell Swings

Every 2 minutes, for 32 minutes for max calories:

Station 1 - 90 seconds of Ski-Erg or Assault Bike (for calories)

Station 2 - 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)

Station 3 - 90 seconds of Rowing (for calories)

Station 4 - 15 Burpee Box Jump-Overs (24"/20")

A.

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner works

B.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (20/14 lbs)

EZ BURN

Every 6 minutes, for 18 minutes:

400 Meter Run

300 Meter Row

200 Meter Run

A.

Every 2 minutes, for 12 minutes:

High Hang Snatch + Hang Snatch + Snatch from 2" Below Knee

B.

For time:

Run 800 Meters

30 Power Snatches (135/95 lbs)

Run 800 Meters

“HOT BOYZZ”

In teams of three, complete as many rounds and reps as possible in 30 minutes of:

4900 Meter Row

54 Pull-Ups

56 Toes to Bar

57 Squat Cleans (155/105 lbs)

*one teammate can always be rowing until the meters are complete