A) Every 4 min x 24 min (6 sets)
– Row 250/200 m
– 10 shoulder to overhead (135/95)
– 20-40 double unders
*work on efficiency of S2O reps
B) 3 rounds not for time:
– 15 DB floor press @ 2111
R30S
– 12 ring Biceps Curls x 12 reps @ 2021
R30S
– 30 banded pull-aparts (red band)
Rest as needed
A) E3MOM x 15 min Deadlift
Set 1 – 10 reps @ 50%
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 80%
B) EMOM x 12-14 min
E: 12/9 cal row
O: 6 NPU burpee bag to shoulder 60/30
*Want a challenge? Up your calorie count to 15/12
A) E2MOM x 10 min – Front squat
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90-90+%
Set 6: 3 reps @ 85%
R2-3M then…
Set 7: 5 reps @ as heavy as possible
B) For time:
– Run 800m
– 20 pull-ups
– 30 front squats (155/105, 135/95, 115/75, 95/65)
– 20 pull-ups
– Run 800m
Zen Planner is up and running. We introduced the app over email earlier this morning. Please go ahead and download it, sign up for classes, and start to track your workouts!
For those who have questions about logging into Zen Planner, you will have to search your inbox for an email, titled “Your website login information”, that we sent out regarding how to log into Zen Planner. A temporary username and password (you can change these) was in this email.
Once you find it go here and log in:https://EastDallasCrossFit.zenplanner.com/
Once you log into the “Member Connect” site, you can then sign the waiver and terms & conditions documents. THEN you can start using the app as normal and sign into class this week and also start recording your workouts!
Please let us know if you have any questions!
Here is a picture of Dave.
SCHEDULE UPDATE: There will be no mobility this week. We will pick back up next Wednesday evening!
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Monday 4/11
A) Every 90 seconds x 12 min (8 sets)
– Power clean x 1 @ 80-95%
(rest exactly 10 sec between each rep)
*Heavier than 4/4
B) EMOM x 15-21 min
Min 1: 10-15 KB swings (70/53, 53/35)
Min 2: 4-6 burpee box jump overs (24/20”)
Min 3: 6-10 T2B
*Pick a number in the range for each movement and try and stay on target for at least 15 minutes.
Tuesday 4/12
A) E2MOM x 10 min – Front squat
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90-90+%
Set 6: 3 reps @ 85%
R2-3M then…
Set 7: 5 reps @ as heavy as possible
B) For time:
– Run 800m
– 20 pull-ups
– 30 front squats (155/105, 135/95, 115/75, 95/65)
– 20 pull-ups
– Run 800m
Wednesday 4/13
A) E3MOM x 15 min Deadlift
Set 1 – 10 reps @ 50%
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 80%
B) EMOM x 12-14 min
E: 12/9 cal row
O: 6 NPU burpee bag to shoulder 60/30
*Want a challenge? Up your calorie count to 15/12
Thursday 4/14
A) Every 4 min x 24 min (6 sets)
– Row 250/200 m
– 10 shoulder to overhead (135/95)
– 20-40 double unders
*work on efficiency of S2O reps
B) 3 rounds not for time:
– 15 DB floor press @ 2111
R30S
– 12 ring Biceps Curls x 12 reps @ 2021
R30S
– 30 banded pull-aparts (red band)
Rest as needed
Friday 4/15
A) E2MOM x 16 min – Back Squat
Set 1 – 5 reps @ 60%
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
B) 3 rounds not for time:
– 20 double KB weighted lunges (AHAP)
– Sled drag down and back (AHAP)
– 10-15 bent over DB rows/side
– 15-30 seconds L-sit accumulation
Saturday 4/16
8am Masters CrossFit
9am CrossFit
10am Barbell
11am Free Intro to CrossFit
Sunday 4/17
8am Endurance
We have exciting news! You can now download Zen Planner’s mobile app to view our calendar and book classes from your phone!
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What is Zen Planner? Zen Planner is our new back end system that is replacing Front Desk. There are tons of new features on ZP including this awesome app!
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You will now be able to do the following from the app:
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Go ahead and sign up for your next class and start tracking your workouts. There will be more information regarding workout tracking coming out soon. We hope you enjoy the app!
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Click on the icons below to view the Zen Planner app in the iTunes or Google Play store. If you have any questions concerning the app, you can access the help documentation here.
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A) Every 90 seconds x 12 min (8 sets)
– Power clean x 1 @ 80-95%
(rest exactly 10 sec between each rep)
*Heavier than 4/4
B) EMOM x 15-21 min
Min 1: 10-15 KB swings (70/53, 53/35)
Min 2: 4-6 burpee box jump overs (24/20”)
Min 3: 6-10 T2B
Pick a number in the range for each movement and try and stay on target for at least 15 minutes.
A) Every 2 minutes, for 10 minutes (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%
*Set 6 – 1 walk out at 102-105%
*Set 7 – Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top the set should end)
B) 3 rounds not for time:
– hand over hand sled pull x 1 length of gym (heavy but fast)
– suitcase farmers carry x 1 length of gym/arm (heavy but fast)
– hanging L-hold or bent knee hold x 30 seconds (accumulate)
– 10-20 alternating pistols or pistol progressions
A) EMOM x 15 min (5 sets)
1: 5 bench press @ 20X1
2: 8-10 supine medball hamstring curls @ 21X1
3: 5-10 strict supinated chest to bar pull-ups
*Increase weight on bench press and end on a heavy 5.
B) For time:
– 1000/800 meter row
– 20 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 100 double unders (300 single unders)
C) 3 rounds not for time:
– 10-15 bent over DB row/arm
Rest as needed