AMRAP in 20 minutes of:
– 9 deadlifts (185/135)
– 12 hand release push-ups
– 100m sprint
+
max handstand holds x 2
Month: August 2011
15 min power snatch/overhead squat work
+
10 overhead squats (115/75)
1 box jump (30/24)
9 overhead squats
2 box jumps
continue this pattern until…
1 overhead squat
10 box jumps
Finish with 20 burpees
3-3-3 Clean
“Helen”
3 rounds of for time of…
– 400m run
– 21 kettlebell swings (1.5/1)
– 12 pull-ups
“Fran”
21-15-9
– Thrusters (95/65)
– Pull-ups
Gand Opening Party This Saturday!
ED*CF Grand Opening Party
When: This Saturday (August 27th) from 6-9pm
Where: East Dallas CrossFit located at 2201 Tucker St., Suite 106 75214
What to Expect: A quick workout followed by fajitas (almost paleo!) and beer. Oh and shirts for sale ($15)!!
Who is Invited: Everyone! Bring a friend!
**No free workout at 10 am, will be held at 6pm.
Call or email for more details pertaining to the event.
For time:
– 21 overhead squats (75/45lb)
– 21 hand release push-ups
– 100m run
– 15 overhead squats
– 15 hand release push-ups
– 100m run
– 9 overhead squats
– 9 hand release push-ups
– 100m run
Elements Day 5:
– Squat Clean
– Snatch Intro
WOD:
5 Rounds of…
– 15 deadlift (185/135)
– 15 toes to bar
5 Rounds for time:
– 10 thrusters (95/65)
– 10 box jumps (24/20)
– 10 weighted sit-ups (25/10)
– 100 m run