We’ve got a ton of stuff coming at you this week. The first workout of the 2016 CrossFit Open comes out this Thursday evening. That means Friday Night Lights is back for all those who have officially signed up for the Open under EDCF. FNL is a competitive atmosphere where all EDCF Open athletes can come in every Friday night at 6:30pm to officially complete that week’s workout with a judge. Not officially taking part in the Open this year? No worries. We still want you to come out, hang out, and cheer on your friends. All FNLs will be BYOBeverages and we are getting a keg for the first one. Still need to sign up for the Open? CLICK HERE
On Saturday morning we will be holding the “Pablo” Hero WOD. There will be 3-4 heats with the first one starting at 9:15 and running every 30 minutes. We are opening this up to people outside of the gym with CrossFit experience. The purpose of this is to raise donations to Pablo’s Memorial GoFundMe page to help his family through this tough time with medical and funeral expenses. Some of his family will most likely be at the gym at some point so let’s show them how much Pablo meant to the gym and have a great showing! Scroll down to see the WOD.
CLICK HERE to sign up for The “Pablo” Hero WOD.
CLICK HERE to donate to Pablo’s Memorial Fund via GoFundME.
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Monday 2/22
A) EMOM x 16 min (8 sets)
– 1 hang power clean + 1 front squat + 1 split jerk
*Start at 60-65% and build to a technically sound heavy rep.
B) For time:
– 50 burpees over the bar
– 40 pull-ups
– 30 thrusters (95/65)
*burpee – hips must be extended while performing a double footed jump over the barbell
Tuesday 2/23
A) E3MOM x 18 min (6 sets)
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Build load every set.
B) 3 rounds for time:
– 400m run
– 15 toes to bar
– 10 burpee box jump overs (24/20”)
Wednesday 2/24
A) EMOM x 15 min (5 sets)
1: 5 hang power snatches (tough but sustainable and sharp for 5 sets)
2: Kipping HSPU x 5-15 reps
3: 20-40 DUs or 40 sec DU practice
B) 30, 20, 10 reps for time:
– Calorie row
– KB swing (70/53, 50/35)
– Shoulder to overhead (115/75, 95/65)
*If partnered on rowers, partner B starts after 2 minute delay.
Thursday 2/25
A) Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Set 1 –
– Row 500/400m
– Run 400m
– 30 perfect push-ups
Set 2 –
– Row 500/400m
– Run 400m
– 30 box jumps-SD (24/20”)
Set 3 –
– Row 500/400m
– Run 400m
– 30 wallballs (20/14)
Set 4 –
– Row 500/400m
– Run 400m
– 90 double unders (270 singles)
B) 3 sets not for time:
– 10-12 bent over rows @ 2110
– 8 muscle up turnovers on low rings (minimal leg assistance)
– 45 sec hollow rocks (don’t let heels touch the ground)
Friday 2/26
A) Open WOD 16.1 prep
B) Open WOD 16.1
*Workout will contain scaling options!
**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**
Saturday 2/27
“Pablo”
For time (RX):
– 1 mile run
– 10 deadlifts (135/95)
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 1 mile run
For time (Scaled):
– 800m run
– 10 deadlifts (95/65)
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups (scaled with bands or ring rows)
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 800m run
For time (Masters):
– 400m run or 500/400m row
– 10 DB deadlifts (95/65)
– 15 DB hang power cleans
– 20 DB push press
– 25 pull-ups (scaled with bands or ring rows)
– 20 DB deadlifts
– 15 DB hang power cleans
– 10 DB shoulder to overhead
– 400m run 500/400m row
