We are kicking off the 2016 CrossFit Open at EDCF next Friday evening and calling it Friday Night Lights. If you are planning on competing with the EDCF team then please sign up >HERE<. Expect a fun atmosphere and plenty of beer. It is also BYOBooze if you aren’t a beer person.

Also, we are moving Mobility to 7:30pm on Wednesdays! We think this will work better for you all in the 6:30 class who need some extra mobilizing while cooling down after the 6:30pm class. You can also just show up if you’ve already come to an earlier class or if you’re taking a rest day. Check out more details by clicking >HERE<.

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Monday 2/15

A) EMOM x 5 min:

Front Squat

– Set 1: 2 reps @ 65%

– Set 2: 2 reps @ 70%

– Set 3: 2 reps @ 75%

– Set 4: 1 rep @ 80%

– Set 5: 1 rep @ 85%

R60S, and then…

E2MOM x 10 min (5 sets):

– Set 6: 1 rep @ 85-90%

– Set 7: 1 rep @ 90%

– Set 8-10: 1 rep @ 90+%

 

B) For time

– 40 wallballs (20/14)

– 20 pull-ups

– 30 wallballs

– 15 pull-ups

– 20 wallballs

– 10 pull-ups

– 10 wallballs

– 5 pull-ups

 

*rx+ perform CTB pull-ups or substitute 5, 4, 3, 2 muscle ups for pull-ups.

 

Tuesday 2/16

A) E2MOM x 16 min (8 sets)

– Hang Power Clean + Power Clean + Split jerk

*Start at 65% and build

 

B) Open Workout 11.2

Complete as many rounds and reps as possible in 15 minutes of:

– 9 Deadlifts (155/105)

– 12 Push-ups

– 15 Box jumps (24″)

 

Wednesday 2/17

A) 5 min AMRAP:

– Row 1000/800 Meters

– Power Snatch x Max Reps (135/95, 115/75, 95/65, 75/45)

Rest 5 minutes

5 min AMRAP:

– Row 1000/800 Meters

– Toes to Bar x Max Reps

Rest 5 minutes

5 min AMRAP

– Row 1000 Meters

– Burpees over the barbell

 

B) 3 rounds not for time:

– 15 banded hamstring curls

– 6-8 candlestick slow lowers (3-5 sec descent)

 

Thursday 2/18

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 2111 (heavier than 1/27)

2: 10-12 Bent over DB rear delt flys @ 20X0

3: 6-8 Tough Romanian deadlifts @2111

 

B) Every 5 min x 20 minute (4 sets)…

3 min AMRAP:

– 400 m run

– Max KB snatch in UB sets of 5/ hand (53/35#)

R2M

 

Friday 2/19

A) Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

followed by…

Every two minutes, for 10 minutes (5 sets):

Back Squat x 1 rep @ 95%

 

B) Three sets, for max reps/calories of:

– 3 Minutes of rowing for max calories

– 2 Minutes of strict HSPUs

– 1 Minute of strict pull-ups

Rest 3 minutes

 

Saturday 2/20

8am Masters

9am CrossFit

10am Level 2/Barbell

We are in full swing for the CrossFit Open. Our programming is shifting to get everyone ready for those 5 weeks of workouts starting on Feb. 25th! Haven’t signed up yet? Do so below. Not really sure? Well there’s a scaled division so now there is no excuse!

Also, check out who made Athlete Of The Month for February by clicking >HERE<.

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Monday 2/8

A) E2MOM x 16 min (8 sets)

– 1 push jerk + 2 split jerk

*Build per set. Pause 1 sec in the catch of each jerk. Heavier than 2/4.

 

B) 10 min AMRAP @ open pace

– 12 KB swings (heavy)

– 9 push press (95/65)

– 6 tall box jumps – SD (30/24, 24/20”)

 

C) 3 rounds not for time:

– 10 supine hamstring medball curls @ 20X1

– 15-20 reverse snow angels

 

Tuesday 2/9

A) EMOM x 5 min:

Front Squat

– Set 1: 2 reps @ 65%

– Set 2: 2 reps @ 70%

– Set 3: 2 reps @ 75%

– Set 4: 1 rep @ 80%

– Set 5: 1 rep @ 85%

R60S, and then…

E2MOM x 10 min (5 sets):

– Front Squat x 1 rep @ 90%

 

B) For time:

– 15 hang squat cleans (155/105, 135/95, 115/75, 95/65, 75/45)

– 100 double unders (sub 3x singles)

– 12 hang squat cleans

– 75 double unders

– 9 hang squat cleans

– 50 double unders

– 6 hang squat cleans

– 25 double unders

 

Wednesday 2/10

A) For times (against a running clock):

– Row 500/400 Meters

– 10 Power snatches (135/95, 115/75, 95/65, 75/45)

– 20 Toes to bar

When the clock reaches 8:00, complete the following…

– Row 500/400 Meters

– 15 CTB pull-ups

– 20 Shoulder to overhead (135/95, 115/75, 95/65, 75/45)

When the clock reaches 16:00, complete the following…

– Row 500/400 Meters

– 20 Box jump overs (24/20”)

– 20 Ring dips

When the clock reaches 24:00, complete the following…

– Row 500/400 Meters

– 25 Deadlifts (135/95, 115/75, 95/65, 75/45)

– 20 Burpees over the barbell

 

B) 3 rounds not for time:

– 1 lap single arm “bottoms up” KB waiter’s walk (down R/back L)

– 6-8 candlestick slow lowers (3-5 sec descent)

 

Thursday 2/11

A) Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 1-3 minutes between sets. Be smart about the last set and use a spot. If it gets starts to get ugly or if you are unsure that you can complete another rep then cut the set. Have a coach spot you if you are unsure about your ability to bail if needed.

 

B) Every 5 min x 20-25 min (4-5 sets)

3 min AMRAP:

– 400 m run quickly

– Max reps of No Squat Man Makers in remaining time (35-55/15-30)

R2M

 

No Squat Man maker = row R + push-up + row L + power clean + push press

 

Friday 2/12

A) EMOM x 15min

1: power clean + push jerk cluster 1.1.1.1

2: weighted or banded supinated weighted pull

3: 20-40 DUs or 45 se

 

B) 3 rounds not for time:

– Zercher carry down and back AHAP

– AMRAP perfect push-ups @ 1111

– Earthquake bar hold x 30-60 sec

 

Saturday 2/13

Special V-day partners WOD