Memorial Day Murph is going down this coming Monday, 5/27. We will get the Half Murph kicked off at 8:00am and the Full Murph at 8:30am. We are purposefully pushing it a little earlier this year to avoid the heat. Go ahead and sign up HERE! Murph is free for all members and $20 for all non-members.

Half, for time:

– 800m run

– 50 pull-ups

– 100 push-ups

– 300 air squats

– 800m run

Full, for time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition pull-ups, push-ups, and squats however you like (usually 5-10-15).

 

It’s that time of year again. Will we go for a 3-peat for “best place to workout” in East Dallas? We can do it with your help! Remember to vote daily HERE.

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Monday 5/20

A) E2M x 8 sets

Sets 1-4: clean segment pull + 2 cleans @ 65-75%

Sets 5-6: 2 cleans @ 75-85%

Sets 7-8: 1 clean @ 90+%

 

B) 12 min AMRAP

– 3 bar muscle-ups

– 6 DB/KB hang squat cleans (55/35ish)

– 12 DB/KB reverse lunges

 

*Sub strict 3 strict pull-ups + 3 push-ups for bar MUs.

 

Tuesday 5/21

A) E3MOM x 6 sets – bench press

Set 1: 3 @ RPE 8 (about 88-90%)

Sets 2-6: 3 @ 93% of set 1

After each set alternate:

– Station 1: 15-20 banded face pulls

– Station 2: 15-20 banded pull-aparts

 

B) Every 8 minutes x 3 sets:

– 36/27 cal row

– 25 RKB swings (53/35)

– 400m run

 

*Keep times the same.

*RX+ use 70/44.

 

Masters

A) E3MOM x 6 sets:

– 6 bench press

– 6/side bent over DB row (knee on bench)

– 6 hanging knee raises w/ pause

 

B) Every 8 minutes x 3 sets:

– 34/18 cal row

– 25 RKB swings

– 300 or 400m run

 

Wednesday 5/22

A) E2.5M x 6 sets – back squat

Set 1: 3 @ RPE 8 (about 88-90%)

Sets 2-6: 3 @ 93% of set 1

 

B) “Fran”

21-15-9 reps for time

– thruster (95/65)

– pull-up

*This is an old school benchmark WOD designed for you to go AFAP.

 

C) 3 sets for quality:

– 20 sec/side half kneeling pallof hold

– 20 banded frog pumps

 

Masters

A) E2.5M x 6 sets – back squat

– 6 back squats

After each set alternate:

– Station 1: 16 alternating seated DB press

– Station 2: 20 banded pull-aparts

 

B) 10 min AMRAP:

– 2 DB thrusters

– 2 pull-ups

– 2 lemon squeezes

*Add two reps every round.

 

C) 3 sets for quality:

– 20 sec/side half kneeling pallof hold

– 20 banded frog pumps

 

Thursday 5/23

A) EMOM x 8-10 sets

– 1 split jerk

*Find today’s heavy rep in 8-10 sets.

 

B) E3MOM x 4-6 sets

– 250/200m row @ 80-90%

– 5 power cleans

– 5 shoulder to overhead (135/95)

– 30 double unders

*Keep pace or get faster each set.

*RX+ use 155/105.

 

Friday 5/24

A) E2MOM x 3 sets

RX

1: 400m run

2: 30 wallballs (20/14)

3: 400m run

4: 15 burpee box jump overs (24/20”)

5: 60 sec plank hold

Scaled

1: 300m run

2: 20 wallballs (20/14)

3: 300m run

4: 10 burpee box jump overs (24/20”)

5: 45 sec plank hold

 

B) 3 sets:

– 30 sec/side couch stretch

– 10 weighted or banded dips

– 10 seated DB curls

 

Saturday 5/25

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Barbell

 

Sunday 5/26

8am Endurance

10am-12pm Open Gym

 

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Monday 5/13

A) E3MOM x 4 sets:

– 8/side single arm DB bench press w/ pause

– 8 bent over BB rows w/ pause

 

B) 10 min AMRAP:

– 30 double unders

– 15 toes to bar

– 10 power cleans (135/95)

 

*RX+ use 155/105.

 

C) 3 sets for quality:

– 10-12 bent over DB reverse laterals

– 15-20 hollow rocks

 

Tuesday 5/14

A) E2.5M x 5 sets

– 1 pause front squat + 3 front squats

*Stay between 65-85%

 

B) For time:

– 21 deadlifts (205/145)

– 21 HR push-ups

– 400m run

– 15 deadlifts

– 15 HR push-ups

– 400m run

– 9 deadlifts

– 9 HR push-ups

– 400m run

 

 

Wednesday 5/15

A) E2MOM x 8 sets – split jerk

Sets 1-4: 3 reps @ 60-70%

Sets 5-6: 2 reps @ 70-80%

Sets 7-8: 1 rep @ 80-85+%

 

B) Every 5 minutes x 4-5 sets:

– 250m row

– 15 RKB swings (53/35)

– 12 push press (95/65)

– 9 burpees

R60S, increase speed each round

 

*RX+ use 70/44 and 115/75.

*To scale take reps down to 12-9-6.

 

Thursday 5/16

A) EMOM x 5-6 sets

1: 12/9 cal row

2: 4-8 burpee box jump overs (24/20”)

3: 6-10 strict pull-ups

4: 10-12 front rack alternating reverse lunges (115/75)

5: 4-8 strict handstand push-ups

 

B) 3 sets for quality:

– 20 alternating elevated psoas marches

– 8-10 ab wheel roll-outs

 

Friday 5/17

A) E3MOM x 5 sets:

– 8 Romanian deadlifts @ 65-75%

– 8/side seated DB press w/ KB front rack hold

 

B) 3 sets for quality:

– 8/side front foot elevated split squats

– 20 sec accumulated L-hang

– 30 sec sandbag front loaded march

 

C) 3 sets for quality:

– 5 DB/BB curls @ 5050 tempo

– 20 banded tricep push-downs

 

Saturday 5/18

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 5/19

8am Endurance

10-12pm Open Gym