So it’s our 5th birthday this month and we are going to celebrate EDCF style. Mark your calendars for Saturday, August 27th for our annual 300 WOD + 5th Anniversary Party! In true EDCF fashion we sweat, eat tacos, drink beer, slide down water slides, and anything else we can think of between now and then. There will be more information coming out soon on this so stay tuned!

——————–

Monday 8/1

A) EMOM x 10 min

– 1 push press

*Goal is to build into a new 1RM. Plan out the weight so that your last 1-2 sets are your 1RM attempts and so that you don’t fatigue before these.

 

B) Three rounds for max reps/calories:

– 90 seconds of Rowing (for Calories)

– Rest 90 seconds

– 90 seconds of Ring Dips

(perform from muscle-up stations if possible)

– Rest 90 seconds

– 90 seconds of Burpee Box Jump-Overs (24″/20″)

– Rest 90 seconds

 

Masters

A) EMOM x 10 min

E: 5 push press – building

O: 10 walking lunges (weighted if able)

 

B) Three rounds for max reps/calories:

– 90 seconds of Rowing (for Calories)

– Rest 90 seconds

– 90 seconds of Sled Drag for distance

– Rest 90 seconds

– 90 seconds of Burpee Box Step-Ups

– Rest 90 seconds

 

Tuesday 8/2

A) E3MOM x 9 min (3 sets)

– 8 back squats @ 70%

 

B) 4 rounds for time of:

– 40 Double-Unders

– 20 Wall Ball Shots (20/14 lbs)

– 10 Pull-Ups

 

RX+: CTB pull-ups

 

C) 3 sets:

– 20 BB hip extensions @ 20X1 (use same weight or heavier than B)

– 20 reverse snow angels with 2.5/hand

Rest as needed

 

Masters

A) EMOM x 9 min (3 sets):

1: 8 back squats

2: 15 DB floor presses

3: 20 sec side plank/side

 

B) 4 rounds for time of:

– 200m run or row

– 15 wallballs

– 10 pull-ups or ring rows

 

Wednesday 8/3

RX

Every 3 minutes, for 36 minutes (3 rounds of each):

Station 1 – 40/30 calorie row

Station 2 – 50 double unders + 20 KB swings (70/53)

Station 3 – Run 400 Meters

Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

 

Scaled

Every 3 minutes, for 36 minutes (3 rounds of each):

Station 1 – 30/22 calorie row

Station 2 – 30 double unders or 90 singles + 20 KB swings (53/35, 44/25)

Station 3 – Run 400 Meters

Station 4 – 15 toes to bar + 15 push presses (95/65, 75/55)

 

Masters

Every 3 minutes, for 36 minutes (3 rounds of each):

Station 1 – 25/20 calorie row

Station 2 – 30 double unders or 90 singles + 20 KB swings

Station 3 – Run 300 Meters

Station 4 – 20 sit-ups + 15 DB push presses

 

Thursday 8/4

A) E2MOM x 8 min (4 sets)

– 3 position snatch (high hang + hang + ground) @ 50-75%

 

Followed by (starting at minute 6)…

EMOM x 6 min (6 sets)

– 1 snatch

*Build from 75% to something heavy. Stop when mechanics start to break down.

 

B) 4 sets not for time:

– 2 deadlifts to knee cap + 1 deadlift @ 80% (add 5% to last week’s weight)

*Pause 2 sec at knee and 2 sec on ground.

– L-sit accumulate 20-30 seconds (or 10 single leg lifts/ leg)

– 5 freestanding handstand kick ups trying for max hold

OR 30-60 sec “nose and toes” handstand hold (longer than last week)

– 3 skin the cats slow and controlled

 

D) Want more? Optional conditioning:

– 500m row x 3-4 sets @ 90%

R2M, keep exact same pace

 

Masters

A) EMOM x 15 min

1: 5 BB hang power clean + push press

2: 5-7 burpees over the barbell

3: 40 single unders or 20 jumping jacks

 

B) 4 sets not for time:

– 5 TnG deadlifts (build to a heavy)

– 20 sec hollow or tuck rocks

– 3 wall walk + 5 second handstand hold (keep midline/point toes)

– 1 lap farmers carry (heavy but quick)

 

Friday 8/5

A) E2MOM x 12 min (6 sets)

– 1 hang (squat) clean + 1 (squat) clean + 2 front squats

*start around 60%

 

B) EMOM x 12-14 minutes

E: Row 12/9 calories

O: 4 power clean + jerks @ 65-70%

 

Saturday 8/6

8am Masters CF

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

 

Sunday 8/7

8am Endurance