In honor of our 7th birthday we are putting on an in-house partner mini competition we are calling the East Dallas Throwdown. The competition will take place on Saturday, September 29th, from 8-11:00ish. There will be three WODs. Two will be released beforehand (the first one is HERE) while one will be kept a secret for the day of the competition.

Partners will need to be teams of two of either male/male or female/female. The competition is free and we will have 7th anniversary shirts for sale too! Have a partner already locked down? Please register by completing both of the following steps below:

1. Sign up for the competition through Zen Planner by going HERE.
2. Input both you and your partner’s names, your team name, and your preferred division HERE.

A note about divisions. RX won’t be anything crazy but you must be able to complete kipping pull-ups, 95/65lb thrusters, 185/125 deadlifts, 24/20″ box jumps. If you can’t then please hop in with the scaled division. We will also have a masters division!

Oh and we are heading to Bryan Street Tavern afterwards for food, drinks, and volleyball from 12-2pm. Can’t make the competition? Join us afterwards!

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Monday 9/17

A) Every 2 minutes x 7 sets:
– 3 back squats @ 32X1 tempo

*Start at last week’s heaviest set of 5.

 

B) For time:

– 400m run

– 15 pull-ups

– 20 thrusters (95/65)

– 400m run

– 20 thrusters

– 15 pull-ups

– 400m run

 

RX+ use 115/75

Scaled use 75/55

 

 

Tuesday 9/18

Tester

A) 8 min to find today’s 1RM power clean

R3M

8 min AMRAP:

– power clean @ 90% of today’s 1RM

 

B) 500m row all out

R90S

500m row all out

 

*Score is total time of both rows added together.

 

C) 3 sets of:

– 10 double DB curl and press

– 10 lateral DB raises

 

Wednesday 9/19

A) “Fight Gone Bad”

3 rounds for total reps:

60 seconds of wallball (20/14)

60 seconds of sumo deadlift high pull (75/55)

60 seconds of box jump (20”)

60 seconds of push press (75/55)

60 seconds of row for calories

Rest 60 seconds

 

B) 3 sets for quality:

– 16 elevated psoas marches

– 12 hollow rocks

– 8 bent over IYTs (light weight w/ pause)

 

Thursday 9/20

A) E2M x 8 sets:

– power snatch + overhead squat + hang squat snatch

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

 

B) E2.5MOM x 4-6 sets @ 90%:

– 200m run

– 8 TnG power snatches (75/55)

– 20 double unders

 

*Goal is to complete each set in same 5 sec window.

 

Friday 9/21

A) Every 4.5 minutes x 5 sets:

– 6 strict overhead press @ 2011

– 6 BB RDLs @ 2011

– 6 strict toes to bar 2/ pause at bottom

 

B) 3 sets for quality:

– 10 atlas stone squats (stone at chest)

– 1 lap / arm farmer’s carry

– 20 alternating DB death march

– max reps supinated strict pull-ups*

 

*Scale pull-ups with band so that you can complete at least 8-10 when fresh.

 

Saturday 9/22

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 9/23

8am Endurance

10-12pm Open Gym

 

 

Monday 9/10

A) Every 3 minutes x 5 sets:
– 5 back squats @ 32X1 tempo

*Start at 60% and build to a heavy set without breaking tempo.

 

B) 5 rounds for time:

– 200m run

– 16 wallballs (20/14)

– 8 pull-ups

 

*20 min cut-off.

 

Sweat

2 sets…

3 min AMRAP

– 150m row

– 10 DB push press

– 10 lunges

R90S

3 min AMRAP

– hill run

– 10 sit-ups

– 10 ring rows

R90S

 

Tuesday 9/11

A) E2.5M x 5 sets:
– TnG power clean cluster 1.1.1

R10S between cluster. All sets at or above heaviest weight you achieved last week with 2s.

 

B) 10 minute AMRAP:

– 3 power clean and jerk (135/95, 115/75, 95/65, 75/55)

– 3 burpee box jump overs

– 6 power clean and jerk

– 6 burpees box jump overs

– 9, 12, 15 (reps keep ascending by 3)

 

C) 3 sets for quality:

– 16 elevated psoas marches

– 12 hollow rocks

– 8 bent over IYTs (light weight w/ pause)

 

Masters

A) E2.5M x 5 sets:

– 6 deadlifts

– 8 seated DB overhead press

– 8/side bent over KB row

*Deadlifts should be tougher than last week.

 

B) 10 minute AMRAP:

– 2 DB hang power clean and press

– 2 box step ups

– 4 DB hang power clean and press

– 4 box step ups

6, 8, 10 (reps keep ascending by 2)

 

Wednesday 9/12

A) 2 sets total @ 90% pace…

2 minutes:

– 250/200m row

– Max alternating DB snatch in remaining time

R1M

2 minutes:

– 200m run

– Max double unders in remaining time

R1M

2 minutes:

– 250/200m row

– Max toes to bar in remaining time

R1M

2 minutes:

– 200m run

– Max box jump overs in remaining time (24/20”)

R1M

2 minutes:

– 500/400m row

– Max sandbag front squats in remaining time

R6M, then repeat for same reps

 

B) 2-3 sets for time:

– 16 alternating DB death march

– 16 reverse snow angels

 

Sweat

1 min row for calories

1 min box step ups (add weight if needed)

1 min medball sit-up + Russian twist (R+L)

1 min 5 elevated push-ups + 5 ring rows

1 min rest

X 3 sets total

 

Thursday 9/13

A) E2M x 8 sets:

– 3 position snatch (high hang, hang, 2’ below knee)

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 8 hang power snatches

3: 10 front rack reverse lunges*

 

RX: 95/65

Scaled: 75/55, 65/45, 55/35

*Use KB/DB in goblet hold if reverse lunges are beyond capacity.

 

Friday 9/14

A) Every 3 minutes x 4 sets:

– 8 strict overhead press @ 2011

– 8 BB RDLs @ 2011

– 10-16 V-ups

 

B) 3 sets for quality:

– 1 lap farmers carry (heavy, regular speed)

– 1 length hand over hand horizontal sled pull

– 20 handed psoas marches + 10 banded glute bridges w/ pause

– 8/side half kneeling diagonal woodchoppers

 

 

Saturday 9/15

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 9/16

8am Endurance

10-12pm Open Gym