Our birthday week is here! Make sure you mark your calendars for the 300 Challenge + 5th Birthday Bash going down this Saturday! Heat 1 of the 300 Challenge kicks off at 9:20am! Details and heat sign up for the 300 Challenge can be found >HERE<. Tacos, beer, games, and the waterslide will get rolling at 11ish for our Birthday Bash so stick around and bring a friend.

No, you don’t have to do the 300 to enjoy the festivities but…

---

Monday 8/22

A) E2MOM x 10 min (5 sets):

2 push jerk + 1 split jerk

*Start at 65% push press and work up to heavier than 8/15. Pause 1-2 sec on catch of each jerk.

 

B) For time:

– 1000/800m row

followed immediately by . . .

Three rounds of:

– 30 double unders

– 20 KB swings (70/53, 53/35)

– 10 strict handstand push-ups

 

*Scale HSPUs with a strict box HSPU or DB L-seated presses.

 

Tuesday 8/23

A) E3MOM x 12 min

– Back squat x 5-6 reps @ 75-80%

 

B) EMOM x 12-16 min (6-8 sets)

E: 5-10 burpees

O: 5 power cleans

 

C) 2 sets:

– 30 banded good mornings

– 20 banded hamstring curls

 

*Burpee rep number should be kept as high as possible.

*Power cleans should be as heavy as possible while maintaining TnG rhythm.

 

Wednesday 8/24

A) E2MOM x 18 min (9 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 60-75%

Sets 7-9: 1 snatch @ 75-90%

*Pause 1-2 seconds in each position before starting movement.

 

B) 10-8-6-4-2 reps of

– power snatches (115/75, 95/65, 75/45)

– overhead squat

– box jump – step down (24/20”)

 

*Sub front squat if mobility is an issue.

 

Thursday 8/25

A) 3 sets:

– 8 Romanian deadlifts @ 30X1 tempo

– R30S

– 8-10 bent over DB rows @ 21X1

– R30S

– 60 sec prone plank hold

– R1-2M

 

B) Every 90 seconds, for 18 minutes (4 sets):

Interval 1 – 200m run w/ sandbag

Interval 2 – (1 muscle-up + 2 ring dips) x 3-6 reps

OR 6-12 strict supinated pull-ups + 6-12 ring dips

Interval 3 – 45 seconds max distance handstand walk in 45 Seconds

OR 20 NTW handstand shoulder touches

OR 45 sec handstand hold (NTW or regular keeping midline tight)

 

Friday 8/26

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang cleans @ 50-65%

Sets 4-6: 2 hang cleans @ 70-80%

Sets 7-10: 1 clean @ 85, 90, 95, & 95+%

*Take only 1 more try if needed to find max.

 

B) 3 sets for efficiency:

– 6-8 strict T2B @ 3210 (absolutely no swing)

– 40ft overhead BB lunges (heavy but UB – build every set)

– 8 tire flips (fast and efficient)

*Rest as much as needed to perform all movements to best of ability.

 

Saturday 8/27 (no regular classes)

300 Challenge + 5th Birthday Bash!

9am – 3pm

 

Sunday 8/28

8am Endurance

Many of you know the 300 Challenge but for those of you taking it on for the first time here is the rundown…

For time with a 20 minute cap:

25 Pull-Ups (scale with bands/ring rows)
50 Deadlifts (135/95, 115/75, 95/65)
50 Push-Ups (scale with knee/box)
50 Box Jumps (24/20, 20/16, step-ups)
50 Floor Wipers (watch video)
50 KB Clean and Press – 25/arm (35/25, 25/18, 18/13)
25 Pull-Ups (scale with bands/ring rows)

We are opening this up to masters and regular EDCF athletes as well as any friends with adequate CrossFit experience! As always, there will be multiple ways of scaling (listed above). On the fence? Don’t be.

There will be 4 heats limited 14 people starting at 9:10, 9:40, 10:10, and 10:40am. Please arrive 10-20 minutes early to warm-up on your own.

>CLICK HERE TO SIGN UP FOR A HEAT<

Make sure you stay afterwards for some tacos, beer, and waterslide action as we will be celebrating our 5th Birthday Bash!

 

We’ve got pistols on the menu later this week. First time we are throwing them into a workout. Coaches will be going over scaling options but go ahead and check them out beforehand.

• Progression 1
• Progression 2
• Progression 3
• Progression 4

If you haven’t already done so, mark your calendars for our 5th Birthday Bash going down Saturday, August 27th! The 300 WOD will be from 9-11am with the party to follow!

---

Monday 8/15

A) E2MOM x 10 min (5 sets):

2 push press + 1 push jerk + 1 split jerk

*Start at 65% push press and work up to heavier than 8/8.

 

B) For time:

– row 500/ meters

immediately followed by…

Three rounds of:

– 20 Russian KB swing (70/53, 53/35)

– 15 push press (115/75, 95/65)

immediately followed by…

– run 600 meters

 

Masters

A) E2MOM x 10 min (5 sets)

– 5 push press (building)

– 8 supine medball hamstring curls

 

B) For time:

– row 500/400 meters

immediately followed by…

Three rounds of:

– 15 Russian KB swing

– 10 DB push press

immediately followed by…

– run 400 meters

 

Tuesday 8/16

A) E3MOM x 12 min (4 sets)

– 7 back squats

(use same weight as last week or 70%)

 

B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)

1: 6 CTB pull-ups + 4 burpee box jumps – SD (24/20”)

2: 10 double front squats (53/35, 44/25, 35/18, 25/13)

3: 12/9 calorie row

 

Masters

A) EMOM x 12 min (4 sets)

1: 7 back squats (heavier than last week)

2: 9 DB floor press

3: 11 double KB Romanian deadlifts

 

B) B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)

1: 8 ring rows + 4 burpee box step-ups

2: 10-12 goblet squats

3: 40 sec row

 

Wednesday 8/17

A) E2MOM x 12 min (6 sets)

– hang (squat) snatch cluster x 1.1.1

*R5-10S between reps

 

B) 7 min AMRAP:

– 6 hang snatches (115/75, 95/65, 75/45) – can be power snatches

– 12 alternating pistols

– 24 Double unders

 

C) 3 sets:

– 6-8 rear foot elevated split squats/side @ 30X1

– 8-10 BB abdominal roll-outs  @ 30X1

Rest as needed

 

Masters

A) E2MOM x 12 min (6 sets)

1: 10 alternating DB snatches

2: 10 mountain climbers

3: 30 single unders

 

B) 7 min AMRAP:

– 5 deadlifts

– 7 push-ups (elevate on bench/box if needed)

– 9 V-ups

 

C) 3 sets:

– 6-8 DB weighted step-ups/side (box at knee height)

– 10-12 weighted sit-ups (w/ plate ending overhead)

Rest as needed

 

Thursday 8/18

A) Four sets of:

– 6-8 good mornings @ 2111

– R30S

– 4-6 weighted dips

– R30S

– 14-20 alternating single leg cross toes to bar

– R2M (concentrate on perfect tempo)

 

B) EMOM x 15 (5 sets)

1: (3/2 muscle ups OR 3 muscle up turnovers) + 5-10 chest-to-ground push-ups

2: 5-10 strict supinated pull-ups

3: 30-50 double unders

 

Masters

A) Four sets of:

– 6-8 good mornings @ 2111

– R30S

– 8-10 bent over DB rows/ side

– R30S

– 10 banded wood choppers/side

– R2M

 

B) EMOM x 15 (5 sets)

1: 8 DB hang power clean + push press

2: 4-8 strict supinated pull-ups (banded)

3: 10/7 cal row or 40 sec

 

Friday 8/19

A) E2MOM x 20 min (10 sets)

– 1 (squat) clean + 2 front squats

*start around 60% and build to something heavier than last week

 

*Suggested loading: 2@60-65%, 2@70-75%, 2@80-85%, 1@90%, 1@90-95%

 

B) 3 sets for efficiency:

– supine rope climber hand over hand sled pull x 1 length (heavy but quick)

– farmer’s carry x 1 lap (heavier than last week)

– earthquake bar hold overhead squat x 4-6 reps @ 3211

– 6 atlas stone to shoulder (alternate sides each rep)

 

Saturday 8/20

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 8/21

8am Endurance