RX
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 40/30 calorie row
Station 2 – 50 double unders + 20 KB swings (70/53)
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)
Scaled
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/22 calorie row
Station 2 – 30 double unders or 90 singles + 20 KB swings (53/35, 44/25)
Station 3 – Run 400 Meters
Station 4 – 15 toes to bar + 15 push presses (95/65, 75/55)
A) E3MOM x 9 min (3 sets)
– 8 back squats @ 70%
B) 4 rounds for time of:
– 40 Double-Unders
– 20 Wall Ball Shots (20/14 lbs)
– 10 Pull-Ups
RX+: CTB pull-ups
C) 3 sets:
– 20 BB hip extensions @ 20X1
– 20 reverse snow angels with 2.5/hand
So it’s our 5th birthday this month and we are going to celebrate EDCF style. Mark your calendars for Saturday, August 27th for our annual 300 WOD + 5th Anniversary Party! In true EDCF fashion we sweat, eat tacos, drink beer, slide down water slides, and anything else we can think of between now and then. There will be more information coming out soon on this so stay tuned!
——————–
Monday 8/1
A) EMOM x 10 min
– 1 push press
*Goal is to build into a new 1RM. Plan out the weight so that your last 1-2 sets are your 1RM attempts and so that you don’t fatigue before these.
B) Three rounds for max reps/calories:
– 90 seconds of Rowing (for Calories)
– Rest 90 seconds
– 90 seconds of Ring Dips
(perform from muscle-up stations if possible)
– Rest 90 seconds
– 90 seconds of Burpee Box Jump-Overs (24″/20″)
– Rest 90 seconds
Masters
A) EMOM x 10 min
E: 5 push press – building
O: 10 walking lunges (weighted if able)
B) Three rounds for max reps/calories:
– 90 seconds of Rowing (for Calories)
– Rest 90 seconds
– 90 seconds of Sled Drag for distance
– Rest 90 seconds
– 90 seconds of Burpee Box Step-Ups
– Rest 90 seconds
Tuesday 8/2
A) E3MOM x 9 min (3 sets)
– 8 back squats @ 70%
B) 4 rounds for time of:
– 40 Double-Unders
– 20 Wall Ball Shots (20/14 lbs)
– 10 Pull-Ups
RX+: CTB pull-ups
C) 3 sets:
– 20 BB hip extensions @ 20X1 (use same weight or heavier than B)
– 20 reverse snow angels with 2.5/hand
Rest as needed
Masters
A) EMOM x 9 min (3 sets):
1: 8 back squats
2: 15 DB floor presses
3: 20 sec side plank/side
B) 4 rounds for time of:
– 200m run or row
– 15 wallballs
– 10 pull-ups or ring rows
Wednesday 8/3
RX
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 40/30 calorie row
Station 2 – 50 double unders + 20 KB swings (70/53)
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)
Scaled
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/22 calorie row
Station 2 – 30 double unders or 90 singles + 20 KB swings (53/35, 44/25)
Station 3 – Run 400 Meters
Station 4 – 15 toes to bar + 15 push presses (95/65, 75/55)
Masters
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 25/20 calorie row
Station 2 – 30 double unders or 90 singles + 20 KB swings
Station 3 – Run 300 Meters
Station 4 – 20 sit-ups + 15 DB push presses
Thursday 8/4
A) E2MOM x 8 min (4 sets)
– 3 position snatch (high hang + hang + ground) @ 50-75%
Followed by (starting at minute 6)…
EMOM x 6 min (6 sets)
– 1 snatch
*Build from 75% to something heavy. Stop when mechanics start to break down.
B) 4 sets not for time:
– 2 deadlifts to knee cap + 1 deadlift @ 80% (add 5% to last week’s weight)
*Pause 2 sec at knee and 2 sec on ground.
– L-sit accumulate 20-30 seconds (or 10 single leg lifts/ leg)
– 5 freestanding handstand kick ups trying for max hold
OR 30-60 sec “nose and toes” handstand hold (longer than last week)
– 3 skin the cats slow and controlled
D) Want more? Optional conditioning:
– 500m row x 3-4 sets @ 90%
R2M, keep exact same pace
Masters
A) EMOM x 15 min
1: 5 BB hang power clean + push press
2: 5-7 burpees over the barbell
3: 40 single unders or 20 jumping jacks
B) 4 sets not for time:
– 5 TnG deadlifts (build to a heavy)
– 20 sec hollow or tuck rocks
– 3 wall walk + 5 second handstand hold (keep midline/point toes)
– 1 lap farmers carry (heavy but quick)
Friday 8/5
A) E2MOM x 12 min (6 sets)
– 1 hang (squat) clean + 1 (squat) clean + 2 front squats
*start around 60%
B) EMOM x 12-14 minutes
E: Row 12/9 calories
O: 4 power clean + jerks @ 65-70%
Saturday 8/6
8am Masters CF
9am CrossFit
10am Barbell
11am Free Intro to CrossFit
Sunday 8/7
8am Endurance
A) EMOM x 10 min
– 1 push press
*Goal is to build into a new 1RM. Plan out the weight so that your last 1-2 sets are your 1RM attempts and so that you don’t fatigue before these.
B) Three rounds for max reps/calories:
– 90 seconds of Rowing (for Calories)
– Rest 90 seconds
– 90 seconds of Ring Dips
(perform from muscle-up stations if possible)
– Rest 90 seconds
– 90 seconds of Burpee Box Jump-Overs (24″/20″)
– Rest 90 seconds
A) EMOM x 5 min – Front squat
Min 1: 2 @ 60%
2: 2 @ 65%
3: 2 @ 70%
4: 1 @ 75%
5: 1 @ 80%
R60S then…
B) E2MOM x 10 min – Front squat
Min 6: 1 @ 85%
8: 85-90%
10: 90%
12: 90+%
14: 90+%
*Build to a heavy rep for today. If you are feeling it, go for a 1RM. If not, try and hit 95% and move on.
C) Every 5 minutes, for 15-20 minutes (3-4 sets):
– Run 400m
– 12 BB front rack reverse lunges (155/105, 135/95, 115/75, 95/65, 75/45)
– 3-5 muscle ups OR 3-5 muscle-up turnovers on low rings + 6-10 push-ups
*Use a deficit of 4-6” on HSPU if able.
*Scale with kipping, banded, or L-seated DB presses.
A) EMOM x 8 min
– 1 power snatch + 1 hang (squat) snatch + 1 overhead squat
*Build to a heavy but technically sound weight.
B) 3 sets:
– 2 squat snatch at 90% of A (or go 3-5% heavier than 7/21)
*Concentrate on no failed reps.
C) 4 sets not for time:
– 3 deadlifts to knee cap + 1 deadlift @ 75%
*Pause 2 sec at knee and 2 sec on ground.
– 10 L-sit single leg lifts/side (elevate hands if needed)
– 30-45 sec “nose and toes” handstand hold
– 30-50 UB double unders or 1 min DU practice
D) Want more? Optional conditioning:
– Row 4000m at 15 sec slower than your PR 2K pace.
A) EMOM x 10 min
– 1 power clean + 1 hang (squat) clean
*Build from 65% to today’s heavy.
B) AMRAP in 5 minutes:
– 5 Squat Cleans (135/95 lbs.)
– 10 Burpees Over the Barbell
*This is a capacity test and should be full effort.
C) 3 sets:
– 15 BB hip extensions @ 20X1 (use same weight or heavier than B)
– 15 bent over reverse flys @ 20X0
Rest as needed
A)Build to 80% of your push press quickly
B) EMOM x 15 min (5 sets)
1: Push press x 2 reps (build from 80% to at or near a 2RM)
2: Build to a heavy weighted pull-up over sets of 3-2-2-1-1
OR perform 6-8 bent over BB rows if still working on your first pull-up
3: 10 DB deadlifts @ 20X1
C) AMRAP in 6 minutes of:
– 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
– 8 Strict Supinated-Grip Pull-Ups
Rest 2 minutes, and then…
AMRAP in 6 minutes of:
– 12 Ring Dips
– 15 Box Jump-Overs (24″/20″)
Rest 2 minutes, and then…
AMRAP in 6 minutes of:
– Row for calories