A) Split Jerk x 2-3 (70%) – re-rack to shoulder – 8 sets; rest 60-90 sec
B) Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2-3 min
C) 400m farmers carry for time (70/53, 53/35, 44/25)
Author: Ryan Savard
New Saturday Schedule
Regular vs. FREE Saturdays
Starting this coming Saturday (1/11), the 10am class will be for members only. This class will now fit in with our normal programming. Come ready to train!
New to CrossFit? Looking to try us out? On the first and third Saturdays of every month we will be holding a special Intro to CrossFit class at 11am. This will occur after the 10am members class.
5 min AMRAP @ 80-90%:
– 8 RKB swings (heavy)
– 7 no push-up burpee box jumps 20/16”
– 6 toes 2 bar
– 5 goblet squats
3 min rest
5 min AMRAP @ 80-90%:
– Row for meters
3 min rest
5 min AMRAP @ 80-90%:
– 8 thrusters (95/65)
– 10 sit-ups
– 30 double unders
3 min rest
5 min AMRAP @ 80-90%
– Airdyne for cal
A1) Strict Press @21X1; 8-6-4-2; rest 90 sec
A2) Wtd chin up @31X1; 2-2-1-1; rest 90 sec
– or negative pull-ups; 4 sec down; 5-5-4-4 reps
B) Front rack walking lunges; 20 tough steps; 3 sets; rest 2 min
+
2 rounds at 90+%:
– 20 wallballs (20/15)
– 20 alt. DB snatches (50-70/20-40)
– 20 burpees
*rest 4-5 minutes
– go in the reverse order on the second round and compare times
A) A. Power Clean – build to a 1RM in 8 min
– start timer at about 40-50% 1RM
rest EXACTLY 2 min
B) Power Clean – 90% AMRepsAP of part A in 8 min
C) Tabata Ring Dips/Straight legged abmat sit-ups
– 8 sets of each, alternating
Compare to 9/24/13
– Tabata score is lowest rep number for both movements. Add them together for a total.
A) Front squats with a pause 3 reps x 4; rest 2-3 min
– pause 3 seconds at very bottom on first rep, second two are regular speed
+
3 sets @ 80-90%
– 500 m row
– 10 thrusters (95/65)
– 10 OTB burpees
– 10 box jump SD (24/20”)
rest 4-5 min
*elevate heals on squats to open hips/elevate torso
*change up order each round and record times
*keep times the same
New Year, New CrossFit Prep Course, New You
2014 has officially begun. How are you going to be different this year? How are you going to make a big positive change? A year from now you’ll wish you joined today!
Become part of the best CrossFit community in Dallas by signing up for our first CrossFit Prep Course of 2014! The Prep Course is your gateway into the community of East Dallas CrossFit. Each Prep Course is small in design to give you the personal attention necessary to foster the the development of the skills needed to join into our regular CrossFit classes.
The Prep Course consists of eight separate one hour sessions over three weeks. Classes are from 8:30-9:30pm. The schedule is as follows:
- Monday 1/6
- Wednesday 1/8
- Thursday 1/9
- Monday 1/13
- Wednesday 1/15
- Thursday 1/16
- Monday 1/20
- Wednesday 1/22
—–>Sign up by clicking HERE<—–
Have a scheduling issue with the course? Contact us HERE to discuss the private Prep Course option.
A new Prep Course starts every four weeks. Space is limited.
Thursday 1-2-14
A1) DB bench press @30X1; 8-10 x3; rest 90 sec
A2) DB bent over row @20X1; 6-8/arm x3; rest 30sec btw arms/90 sec after both
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“Helen”
3 rounds AFAP:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups