Join us for our annual Pablo Memorial WOD this upcoming Saturday (2/16). We’ll be running 2 heats. One starting at 8am and the other at 9am. All members are welcome to join in! SIGN UP FOR A HEAT HERE.
Pablo Pedraza was a member at EDCF who was senselessly murdered a few years ago. He left a huge impact on the gym and EDCF was his happy place. You can find out more information about Pablo HERE. Every year we honor his life with this Hero WOD:
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
*You can mix and match scaling levels to find the right combination for you.
Monday 2/11
A) E4MOM x 3 sets:
– 8/side alternating BB back rack weighted lunges
– 8/side alternating DB bench press
– 8 V-ups w/ medball
B) Five sets for max calories/reps of:
– 30 seconds of max calories rowing
– 30 seconds of thrusters (75/55 lbs)
Rest 2 minutes
Tuesday 2/12
A) EMOM x 12 sets:
– 1 snatch
*Build from 50-95+%.
*First 6 sets catch with a pause at the bottom.
B) E3MOM x 4-7 sets:
– 200m run
– 8 shoulder to overhead (135/95)
– 7 pull-ups
– 6 burpees over the bar
RX+ 155/105 & CTB pull-ups
Wednesday 2/13
A) “CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
– 8 Toes-to-Bar
– 10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm)
– 14/12 Calorie Row
B) 3 sets for quality:
– 12-15 banded tricep push-downs
– 12-15 reverse snow angels
– 12-15 DB bicep curls
– 12-15 DB lateral raises
Thursday 2/14
A) E3MOM x 5 sets – bench press
Set 1: 6 @ 80%
Sets 2-5: 6 @ 75%
*After every set perform 8-12 medball hamstring curls
B) 3 sets:
– 45 sec max BB Curtis P’s (75/55)
R15S
– 45 sec max strict pull-ups
R15S
– 45 sec max HR push-ups
R15S
– 45 sec max double unders
R15S
– 45 sec max burpee to target
R75S
Friday 2/15
A) Every 2.5 minutes x 8 sets:
– 3 front squats @ last week’s heaviest set + 2-5%
*RPE on squats should be an 8
B) 3 sets for quality:
– 1 lap lateral sled drag
– 12-15 bent over BB rows
– 1 lap waiters carry
– 12-15 DB or BB skullcrushers
Saturday 2/16
8am Pablo WOD heat 1
9am Pablo WOD heat 2
10am Intro To CrossFit / Open Gym / Strength Program
Sunday 2/17
8am Endurance
10-12pm Open Gym / Muscle-Up Clinic