Our Kipping, Toes To Bar, & Butterfly Pull-Up Seminar is this Saturday at 10am! It will be 2 hours in duration and is only $10. Sign up HERE.

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Monday 4/29

A) EMOM x 10 sets:

– 1 push press

*Start at weight for last week’s toughest set of 2.

 

B) Three sets for max reps of:

– 60 seconds of DB box step overs (55/35, 20/16″)

– 60 seconds of strict handstand push-ups

– 60 seconds of HR push-ups

– 60 seconds of strict pull-ups

Rest 60 seconds

 

C) 3 sets for quality:

– 8-10 bent over BB rows

– 12-15 banded face pulls

– 6/let single leg elevated glute bridge w/ 5 sec pause (on bench)

 

SWEAT

Three sets for max reps of:

– 60 seconds of DB box step overs

– 60 seconds of bike for calories

– 60 seconds of HR push-ups

– 60 seconds of strict pull-ups

Rest 60 seconds

 

Tuesday 4/30

A) At 0:00

3 rounds for time:

– 20/15 cal row

– 16 wall balls

– 12 toes to bar

At 10:00

– Run 800m

– in remaining time until 18:00 perform burpee box jump overs (24/20”)

At 20:00

3 rounds for time:

– 20/15 cal row

– 16 KB swings (53/35)

– 12 lemon squeezes

 

B) 3 sets for quality:

– 1 length / arm suitcase carry (slow)

– 10/side banded twists @ 2111

– 30 sec flutter kick

 

Masters

A) At 0:00

3 rounds for time:

– 15/12 cal row

– 12 wall balls

– 9 hanging knee tuck

At 10:00

– Run 600 or 800m (sub 2k on bike

– in remaining time until 18:00 perform burpee box step-ups (24/20”)

At 20:00

3 rounds for time:

– 15/12 cal row

– 12 KB swings

– 9 lemon squeezes

 

B) 3 sets for quality:

– 1 length / arm suitcase carry (slow)

– 10/side banded twists @ 2111

– 30 sec flutter kick

 

Wednesday 5/1

A) E3MOM x 6 sets – deadlift

Set 1: 4 @ 84-88%

Sets 2-6: 4 @ 90% of set 1

 

B) 10 min AMRAP:

– 30 double unders

– 10 alternating DB snatches (50/35ish)

– 4 overhead DB reverse lunges (2/arm)

 

C) 3 sets for quality:

– 8-12 slide hamstring curls

– AMRAP close grip push-ups (-1)

 

SWEAT

8 min AMRAP

– 150m row

– 8 double KB deadlifts

– 8 push-ups (elevated if needed)

R4M

8 min AMRAP

– 300m bike

– 8 alternating DB snatches

– 8 goblet hold reverse lunges

 

Thursday 5/2

1. A) E2MOM x 8 sets:

– 1 hang clean + 1 power clean + 2 front squats

 

1. B) 3 rounds for time:

– 400m run

– 8 front squats

– 12 ring dips

 

*Barbell comes from the floor. Use approximately 75% of 1RM front squat weight.

*RX+ perform 4 ring muscle ups instead of dips.

 

C) 3 sets:

– waiters carry down and back (1 length/arm)

– 30 sec/side side plank

 

Masters

A) E2MOM x 4 sets each (alternate stations every 2 minutes)

Station 1: 8/side weighted step up

Station 2: 8/side landmine press

 

B) 3 rounds for time:

– 400m run

– 8 double KB front squats

– 12 elevated push-ups

 

C) 3 sets:

– waiters carry down and back (1 length/arm)

– 20 sec/side side plank

 

Friday 5/3

A) E3MOM x 6 sets – bench press

Set 1: 5 @ RPE 10

Sets 2-6: 5 @ 82%

Alternate stations after each set (3 each)

Station 1: 10 L-seated band rows

Stations 2: 5 weighted pull-ups or 2-3 negative pull-ups

 

B) 3 sets for quality:

– 30 seconds front loaded march

– bent over hand over hand sled pull

 

C) 3 sets for quality:

– 20 front rack KB weighted walking lunges AHAP

– 12-15 overhead BB extensions

 

SWEAT

4 rounds for time:

– 400m run, row or 800m bike

– 15 wallballs

– 12 foot anchored sit-ups

– 9 pull-ups

 

Saturday 5/4

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Kipping Seminar

 

Sunday 5/5

8am Endurance

10-12pm Open Gym

Congrats to Big Wayne on 1st place this weekend at The Wodfather Masters Competition! This guys been putting in extra work after classes and it paid off big time! 5:30am and the rest of EDCF are proud of you Wayne!

There only 4 spots left in our upcoming EDCF Barbell class. This 5 week specialty program will focus on the snatch and clean & jerk through progressive programming and strength accessory work. Classes will be held Mondays & Wednesdays at 6:30pm and Saturday @ 10am. Sign up HERE.

Want to learn or fine tune your kipping technique, string together toes to bar, and work on your butterfly pull-up? Join us on Saturday, May 4th, at 10am for a 2 hour seminar that will be addressing all three for only $10. Sign up HERE.

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Monday 4/22

A) Four rounds for time of:

– 400m run

– 6 strict pull-ups

– 12 DB shoulder to overhead (55/35)

– 200m run

– 6 DB hang squat cleans

– 12 toes to bar

 

B) 3 sets for quality:

– 8/side rear foot elevated split squats

– 10-12 bent over BB rows

 

Tuesday 4/23

A) E3MOM x 6 sets – deadlift

Set 1: 4 @ RPE 9-10

Sets 2-6: 4 @ 88% of set 1

*After every set alternate (3 each)

– 8/side single arm DB half kneeling press @ 2111

– 8/side single arm ring row @ 2111

 

B) 2 rounds for time:

– 150ft DB walking lunges (50/35s)

– 50 burpees

 

C) 3 sets:

– 30 sec flutter kicks

– 30 sec/side side plank

 

Masters

A) E3MOM x 6 sets

– 6 deadlifts

– 6/side single arm DB half kneeling press @ 2111

– 6/side single arm ring row @ 2111

 

B) 2 rounds for time:

– 100ft walking lunges (weighted if able)

– 30 burpees

 

C) 3 sets:

– 20 sec flutter kicks

– 20 sec/side side plank

 

Wednesday 4/24

A) E3MOM x 5 sets

– 5 hang power cleans

*New cycle. Build to a tough yet fluid set.

 

B) 2 rounds:

– 500/400m row

– 15 KB swings

– 12/9 HR push up

R5M, repeat

 

Thursday 4/25

A) E3MOM x 6 sets:

– 5 bench press @ RPE 7

– After every set alternate:

• 8/side DB/KB single leg post deadlifts
• 10 DB lat pull-overs

 

B) E3MOM x 4-6 sets:

– 200m run

– 12 SA DB hang power clean + push press (6/side w/ 50/35)

– 30 double unders

*Goal is to increase speed every set.

 

Masters

A) E3MOM x 6 sets:

– 5 bench press (building)

– After every set alternate (3 times each):

• 8/side DB/KB single leg post deadlifts
• 10 DB lat pull-overs

 

B) E3MOM x 4-6 sets:

– 200m run (scale to hill run or 200/150m row)

– 10 SA DB hang power clean + push press (5/side)

– 30 single unders (scale to 15 jumping jacks)

 

Friday 4/26

A) E3MOM x 6 sets

– 5 back squats @ last week’s top set weight (RPE 8)

 

B) 5 sets:

– heavy sled drag down and back (heavy)

– hill sprint (half, ¾, full pace x 3)

 

C) 3 sets:

– 6-8 strict toes to bar

– 12-15 DB/BB curls

– 8-12/side DB tricep kickbacks

 

Saturday 4/27

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 4/28

8am Endurance

10-12pm Open Gym