A) Every 10 minutes x 3 sets
RX:
– 30/20 calorie row
– 20 wall ball shots
– 15 pull-ups
– 10 burpee box jump-overs (24″/20″)
– 200m run
Scaled:
– 20/15 calorie row
– 20 wall ball shots
– 15 pull-ups
– 10 burpee box step-ups (24″/20″)
– 200m run
B) 3 sets:
– 10-15 sec straight leg 90 degree hold (each leg)
– 10 supermans with 2 second hold at top
– 10 lemon squeezes
A) E3MOM x 4 sets:
– 5 strict overhead press @ 2111
– 6-8 single arm DB bent over row / side @ 2111
– 10 medball hamstring curls @ 2111
B) 8 min AMRAP@ 80-90% pace:
– 10 RKB swings (70/53, 53/35)
– 10 prisoner reverse lunges
– 30 double unders
R3M
8 min AMRAP:
– 10 RKB swings
– 10 prisoner reverse lunges
– 30 double unders
*Goal is to match output on second AMRAP.
C) 3 sets for quality:
– 15 supine banded pull-aparts
– 20 elevated banded psoas march
*Rest as needed
A) E3MOM x 3 sets:
– 8 TnG power clean + push jerk
*Start at 135/95, 115/75, 95/65, or 75/45 and build each set if able.
*Work on connecting reps efficiently.
B) E3MOM x 4-6 sets @ 80-90% pace:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 box jump overs (24/20”)
– 6 toes to bar
RX+: perform 2-4 bar muscle ups (depending on ability) instead of T2B.
Thanks to everyone who came out to help us celebrate turning 6 this past Saturday!
Being backed by such a great community is what separates us from the rest. It also makes it easy to come to “work” everyday. Thank goes out to all of our awesome members, too!
Monday 8/28
A) E2M x 5 sets:
– back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
+
E3M x 1-2 sets:
Set 6 – 1 rep @ 95+%
Set 7 – 1 rep @ 95+%
*Test if feeling it. If not then complete 95% and stop.
B) EDCF Capacity Test 1.3
For max reps and calories:
– 4 minutes row for calories
Rest 60 seconds
– 3 minutes of strict supinated pull-ups
Rest 60 seconds
– 2 minutes of back squat (BW/.75BW)
Rest 60 seconds
– 1 minute of burpees to target (about 6 inches)
*Scale BW back squat by doing 75% or 50% bodyweight.
*You should have a grand total at the end.
Tuesday 8/29
A) E3MOM x 3 sets:
– 8 TnG power clean + push jerk
*Start at 135/95, 115/75, 95/65, or 75/45 and build each set if able.
*Work on connecting reps efficiently.
B) E3MOM x 4-6 sets @ 80-90% pace:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 box jump overs (24/20”)
– 6 toes to bar
RX+: perform 2-4 bar muscle ups (depending on ability) instead of T2B.
Wednesday 8/30
A) E3MOM x 4 sets:
– 5 strict overhead press @ 2111
– 6-8 single arm DB bent over row / side @ 2111
– 10 medball hamstring curls @ 2111
B) 8 min AMRAP@ 80-90% pace:
– 10 RKB swings (70/53, 53/35)
– 10 prisoner reverse lunges
– 30 double unders
R3M
8 min AMRAP:
– 10 RKB swings
– 10 prisoner reverse lunges
– 30 double unders
*Goal is to match output on second AMRAP.
C) 3 sets for quality:
– 15 supine banded pull-aparts
– 20 elevated banded psoas march
*Rest as needed
Thursday 8/31
A) Every 10 minutes x 3 sets
RX:
– 30/20 calorie row
– 20 wall ball shots
– 15 pull-ups
– 10 burpee box jump-overs (24″/20″)
– 200m run
Scaled:
– 20/15 calorie row
– 20 wall ball shots
– 15 pull-ups
– 10 burpee box step-ups (24″/20″)
– 200m run
B) 3 sets:
– 10-15 sec straight leg 90 degree hold (each leg)
– 10 supermans with 2 second hold at top
– 10 lemon squeezes
Friday 9/1
A) E3MOM x 5 sets:
– 4 pause front squat @ 32X1
*start at last week’s heaviest set.
B) 3 sets:
– sled drag down and back (heavy, regular walking pace)
– farmers carry down and back (heavy, walking pace)
C) 3 sets for quality
– 15 DB skull crushers
– 15 DB tate presses
– 15 DB floor presses
*Rest as needed.
*Use a weight that is tough but you can stay UB for all 30 reps.
Saturday 9/2
8am Masters
9am CrossFit
10am Barbell/Free Intro
Sunday 9/3
8am Endurance TBD
A) E2M x 5 sets:
– back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
+
E3M x 1-2 sets:
Set 6 – 1 rep @ 95+%
Set 7 – 1 rep @ 95+%
*Test if feeling it. If not then complete 95% and stop.
B) EDCF Capacity Test 1.3
For max reps and calories:
– 4 minutes row for calories
Rest 60 seconds
– 3 minutes of strict supinated pull-ups
Rest 60 seconds
– 2 minutes of back squat (BW/.75BW)
Rest 60 seconds
– 1 minute of burpees to target (about 6 inches)
*Scale BW back squat by doing 75% or 50% bodyweight.
*You should have a grand total at the end.
“The 600 Challenge”
For time with a partner:
– 50 pull-ups
– 100 box jump-overs (24/20, 20/16”)
– 100 wallballs (20/14, 14/10)
– 100 calorie row
– 100 Russian KB swing (70/53, 53/35)
– 100 burpees over partner
– 50 pull-ups
– 1 slide down the waterslide each
*30 min cut-off.
Stick around or come later and party it up for our 6th Anniversary from 11-3!
A) E3MOM x 5 sets:
– pause front squat @ 32X1
*start moderate and build to a heavy but perfect set.
B) 3 sets for quality:
– double KB front rack walk x 1 lap (AHAP)
– 6-8 good mornings @ 30X1
– 30 sec accumulated L-hang from pull-up bar
C) 3 sets for quality
– 10 DB skull crushers
– 10 DB tate presses
– 10 DB floor presses
*Rest as needed.
*Use a weight that is tough but you can stay UB for all 30 reps.
Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.
Also, stick around or come later and party it up for our 6th Anniversary from 11-3!
A) Every 10 minutes x 3-4 sets:
– 500/400m row
– 20 RKB swings (heavy)
– 20 burpees over the rower
– 20 push press 95/65
– 20 wallballs (20/14)
*Keep times the same.
*Switch order every set.
Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.
Also, stick around or come later and party it up for our 6th Anniversary from 11-3!