If you are still having issues with Zen Planner please let me know! This might include not getting emails, not being able to sign into your account, and not being able to access the app. Let’s get it figured out and get you rolling.

If you have successfully accessed your profile and downloaded the app on your phone then please start doing 2 things:

1. Sign UP for classes via the app. Then sign IN when you get here on the iPad.
2. Log your workouts via the app.

Mobility with RJ is back on this week on Wednesday at 7:30pm! 

——————–

Monday 4/18

A) EMOM x 3 min

– 3 power cleans @ 70-75%

R60S after 3rd set

+

EMOM x 4 min

– 2 power cleans @ 80-85%

R60S after 3rd set

+

EMOM x 5 min

– 1 power clean @ 90-95%

 

B) 2 rounds for max reps

6 min AMRAP:

– 10 power cleans (185/125, 155/105, 135/95)

– 15 burpees over the barbell

– 20 toes to bar

– 25 wall balls

– 30 double unders (60 singles)

Rest 4 minutes, then repeat.

 

Tuesday 4/19

A) E2MOM x 10 min – Front Squat

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

R2-3M then…

Set 6 – 10 reps @ 70-80%

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

 

Wednesday 4/20

A) Every 90 seconds x 12 min (8 sets)

– hang snatch + snatch

 

B) 10 min AMRAP:

– 10 power snatch (75/45)

– 10 box jump overs 24/20”

– 200 m run

 

C) 3 rounds not for time:

– 15 DB floor press @ 2111 (heavier than last week)

R30S

– 12 BB biceps curls x 12 reps @ 2021

R30S

– 30 banded pull-aparts (red band)

Rest as needed

 

Thursday 4/21

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 @ 75%

*Set 5 – 6 reps @ 80%

 

B) EMOM x 14-20 min

E: 12/9 cal row

O: 2-3 man makers (55/35)

 

*Up cal row to 15/12 if able.

 

Man maker = row R + push up + row L + squat clean thruster

 

Friday 4/22

A) E2MOM x 10 min – Strict Overhead Press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

R2-3M then…

Set 7 – 10 reps @ 65-70%

 

B) 3 rounds not for time:

– 20 front rack reverse lunges (build to a heavy set)

– 30 second nose & toes hold (accumulated)

– Farmers carry AHAP down and back

– L-hold on rings x 30 seconds (accumulated)

 

Saturday 4/23

8am Masters CrossFit

9am CrossFit

10am Barbell

 

Sunday 4/24

8am Endurance

 

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!

SCHEDULE UPDATE: There will be no mobility this week. We will pick back up next Wednesday evening!

——————–

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