Congrats to team Defend East Dallas on their 3rd place finish at Saturday night’s Throwdown At Sundown. Athletes performed one rep maxes in the front squat, jerk, deadlift, as well as a combine style bench press for time. All three of our ladies found new PRs too!

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Monday 10/22

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Sets 4-6: 2 @ 80%

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 DB front rack walking lunges (50/35s)

– 4-8 pull-ups

– 30 double unders

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

 

Tuesday 10/23

A) Every 3 minutes x 5 sets:

– 5 TnG squat cleans

*Work on proper BB cycling starting at 60% and building

 

B) 5 rounds for time:

– 20 KB swings (53/35)

– 10 burpee box jump overs (24/20)

*15 min cap.

 

C) 3 sets for quality:

– 10 DB Romanian deadlifts

– 10 bent over reverse flys w/ pause (no swing)

 

Wednesday 10/24

A) E2MOM x 5 sets

– strict overhead press

*build each set

 

B) 12 min running clock:

– 1500/1200m row

AMRAP in remaining time…

– 12 push press (95/65)

– 12 toes to bar

 

RX+ use 115/75.

 

Thursday 10/25

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 77.5%

Sets 4-6: 2 @ 82.5%

 

B) 3 rounds for time:

– 400m run

– 12 double DB front squats (53/35, 44/25, 35/18, 26/13)

– 24/18 HR push-ups

– 48 double unders

 

*RX+ use 70/44s.

 

Friday 10/26

A) E2M x 8 sets:

– 1 deadlift

– Switch between:

• 5-10 ring/box dips
• 10 DB bicep curls

*deadlifts should start at last weeks heaviest set of 2 and buld to about 95%.

 

B) 3 sets for quality:

– 8/side BB step-ups (knee height)

– 10/side single arm DB bench press

– 20 seated banded hamstring curls

– 20 banded tricep push downs

 

Saturday 10/27

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym 

 

Sunday 10/28

8am Endurance

10-12pm Open Gym

 

A big congratulations goes out to 5:30am athletes Alex Roberto and Matt Kessler on earning second place at The Festivus Games this past weekend! Great job guys!

Sorry for the delay in posting. The widespread internet outage yesterday didn’t help.

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Monday 10/15

A) Every 4 minutes x 3 sets

– 8 back squats

*Start at or heavier than last week’s 10s.

 

B) Every 3 minutes x 4-6 sets

– 15/12 cal row

– 12 thrusters 95/65

– 9 pull-ups

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

 

Tuesday 10/16

A) Every 2 minutes x 8 sets:

– clean and jerk

Sets 1-4: 2 reps @ 55-75%

Sets 5-8: 1 rep @ 80+%

*Build to a heavy set.

 

B) For time:

– 50 KB swings

– 25 toes to bar

– 100 double unders

– 40 KB swings

– 20 toes to bar

– 80 double unders

– 30 KB swings

– 15 toes to bar

– 60 double unders

 

Wednesday 10/17

A) Every 90 seconds x 10 sets:

– 1 bench press @ 85-95%

– 1 weighted pull-up or 1-2 negative pull-ups

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 15 box jump overs

 

C) 3 sets for quality:

– 16 banded pull-aparts

– 16 DB hammer curls

– 16 banded psoas marches

 

Thursday 10/18

A) EMOM x 5 sets

– 1 snatch @ 55-75%

+

E2MOM x 5 sets

– 1 snatch @ 80+%

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 18 DB snatches

– 15 sandbag squats

– 12 burpees over the bag

 

Friday 10/19

A) E2M x 8 sets:

– 2 deadlifts

– 5-10 ring/box dips

*deadlifts should start at last weeks heaviest set of 3 and buld to about 90%.

 

B) 3 sets for quality:

– heavy sled drag down and back

– 6-8 strict toes to bar

– 20 DB walking lunges

– 10/side half kneeling landmine presses

 

Saturday 10/20

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/21

8am Endurance

10-12pm Open Gym