“Elizabeth”
21-15-9 reps of:
– Clean 135 pounds
– Ring dips
Month: November 2011
Saturday Free Community Workout
For time:
– 100 pull ups/ring rows
– 100 push ups
– 100 squats
– 100 sit ups
– 400 m run (together)
* partner WOD, only one partner is working at a time and reps don’t have to be equal between the two
Sunday Suckday
Free workout this Saturday at 10am!
via YouTube
Sunday Suckday
We are proud to present Sunday Suckday starting this Sunday (the 13th) at East Dallas CrossFit. The gym will be open from 4-7pm for anyone that wants to come in and do work! If you feel like you need to work on something in particular (we all do), need to get in some stretching and mobility, want to make up a WOD you missed from the last week, or just want to hang out at your favorite CrossFit box, then come and see us on Sunday!
50x Deadlifts (135#/95#)
20x KB swings (53#/35# KB)
50x Sit-ups
20x KB swings
50x Knees 2 elbows
20x KB swings
50x Box jumps (24’/20′)
20x KB swings
AMRAP in 20 min of…
– 5 thrusters (95/65)
– 10 renegade rows
– 5 burpees
– 10 DB lunges
How wheat makes you fat
via YouTube
We are now over half way through the Paleo 30 Day Challenge. It’s all downhill from here!
Five sets of:
– Shoulder Press x 4-5 reps @ 2011
– Rest 90 seconds
– L-sits accumulate 45 seconds
– Rest 90 seconds
then…
With a 2:30 running clock perfom 4 sets of
– 400 m run
– As many double unders as possible in remaining time
– rest 2 min
Skill: Squat Clean
Four sets of:
Squat Clean 2,2,2,2 (build up to a tough double)
Rest 60 seconds
Barbell Ab-Rollout x 4-6 reps @ 4110
Rest 90 seconds;
and then,
15 min AMRAP:
– 10 wallball (20/15)
– 10 box jumps (24’/20′)
– 10 ring dips