A) E3MOM x 9 min (3 sets)
– 8 back squats
(add 10/5# to last week’s 70% if you legitimately completed all 3 sets)
B) For reps:
– Tabata row for calories (8 sets)
– Rest 60 seconds
– Tabata wall balls (8 sets)
– Rest 60 seconds
– Tabata burpees (8 sets)
*Take lowest rep number from each tabata and add them up.
C) 3 rounds for efficiency:
– 20 perfect hollow rocks or hollow hold x 20 sec
– R60S
– BB good mornings x 8-10 reps @ 2111
(perfect positioning & hamstring activation)
– R60S
Mark your calendars for EDCF’s 5th Birthday Bash going down Saturday, August 27th. The 300 Challenge will be followed by beer, tacos, games, and a waterslide of course! Heats sign-up for the 300 will be out next week.
Interested in working more on the snatch and clean & jerk? Join us at 10am every Saturday for our EDCF Barbell class. No WOD, just heavy lifting!
——————–
Monday 8/8
A) E2MOM x 10 min (5 sets):
3 push press + 2 push jerk + 1 split jerk
*Start at 65% push press and work up to a heavy set.
B) Every 5 minutes x 15-20 minutes (3-4 sets):
– Run 400m
– 5-10 strict supinated pull-ups
– 5-10 strict handstand push-ups
– 10 box jump overs (24/20”)
*Sub HSPUs with A) box B) L-seated DB press
Masters
A) E2MOM x 10 min (5 sets):
– 5 push press (building from last week)
– 10 ski jumps
B) Every 5 minutes x 15-20 minutes (3-4 sets):
– Run 300m or row 400/325m
– 5-10 supinated ring rows
– 5-10 push-ups
– 10 box step ups
Tuesday 8/9
A) E3MOM x 9 min (3 sets)
– 8 back squats
(add 10/5# to last week’s 70% if you legitimately completed all 3 sets)
B) For reps:
– Tabata row for calories (8 sets)
– Rest 60 seconds
– Tabata wall balls (8 sets)
– Rest 60 seconds
– Tabata burpees (8 sets)
*Take lowest rep number from each tabata and add them up.
C) 3 rounds for efficiency:
– 20 perfect hollow rocks or hollow hold x 20 sec
– R60S
– BB good mornings x 8-10 reps @ 2111
(perfect positioning & hamstring activation)
– R60S
Masters
A) E3MOM x 9 min (3 sets)
1: 8 back squats (heavier than last week)
2: 12 DB rollback extensions
3: 20 sec side plank/side
B) For reps:
– Tabata row for calories (8 sets)
– Rest 60 seconds
– Tabata air squats (8 sets)
– Rest 60 seconds
– Tabata no-push-up burpees (8 sets)
*Take lowest rep number from each tabata and add them up.
C) 3 rounds for efficiency:
– 15 DB anchored sit-ups (add weight if able
– 20 banded good mornings
Wednesday 8/10
A) Four sets of:
– 10-12 DB neutral grip bench press @ 2111
– R30S
– 8-10 supinated grip BB bent over rows @ 2111
– R2M (concentrate on perfect tempo)
B) EMOM x 15-18 minutes
1: 3/2 muscle ups + 5 ring dips or 5 burpee pull-ups + 5 ring dips
2: 15 heavy Russian KB swings
3: 30-50 double unders
Masters
A) Four sets of:
– 10-12 DB neutral grip bench press @ 2111
– R30S
– 8-10 supinated grip BB bent over rows @ 2111
– R2M (concentrate on perfect tempo)
B) EMOM x 15-18 minutes
1: 8-12 prisoner good mornings
2: 15 heavy Russian KB swings
3: 40 seconds of single unders
Thursday 8/11
A) E2MOM x 16 min (8 sets)
– 1 hang (squat) clean + 1 (squat) clean + 1 front squat
*start around 60% and build to something heavier than last week
B) 5 rounds for time:
– 5 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 200m run
Masters
A) Four sets of:
– Deadlift x 4-6 reps @ 21X1
– R30S
– hollow rock x 20 sec (accumulated)
– R30S
– 8 single arm DB press/side @ 21X1
– R60-90S
B) 4 rounds for time:
– 5 hang power cleans (moderate weight)
– 200m run
Friday 8/12
A) Four sets of:
– Deadlift x 4-6 reps @ 21X1
– R30S
– L-hold from pull-up bar x 20 sec (accumulated)
– R2M
B) 3 sets for efficiency:
– hand over hand sled pull x 1 length (heavy but quick)
– farmer’s carry x 1 lap (heavy but quick)
– earthquake bar hold x 30-60 sec (jerk grip hold)
– ring push-ups x 10-20 reps w/ turnout at top
Saturday 8/13
8am Masters
9am CrossFit
10am Barbell
Sunday 8/14
8am Endurance
What do the 300 Challenge, beer, tacos, and waterslides all have in common? They’re all going to be in one place on Saturday, August 27th as we celebrate EDCF’s 5th Birthday Bash!
We have a full day of fun planned so mark your calendars and bring your friends!
Starting at 9am we will kick off our annual 300 Challenge with heats at 9am, 9:30am, 10am, and 10:30am. Be on the lookout for more details about heat sign-ups next week.
The keg, tacos, and waterslide will be ready to go by 11am so stick around and hang out for a while!
Anyone and everyone is invited to hang out afterwards to tell your friends! Are you a former member? We’d love to see you too!
Oh, and just to jog your memories, this is the 300 Challenge… and yes there will be scaling options.
A) E2MOM x 10 min (5 sets):
3 push press + 2 push jerk + 1 split jerk
*Start at 65% push press and work up to a heavy set.
B) Every 5 minutes x 15-20 minutes (3-4 sets):
– Run 400m
– 5-10 strict supinated pull-ups
– 5-10 strict handstand push-ups
– 10 box jump overs (24/20”)
*Sub HSPUs with A) box B) L-seated DB press
A) E2MOM x 16 min (8 sets)
– 1 hang (squat) clean + 1 (squat) clean + 2 front squats
*start around 60%
B) EMOM x 12 minutes (6 sets)
E: Row 15/12,12/9 calories
O: 4 x power clean and jerks @ 65-70%
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
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