Muscle up practice for 8 minutes
then…
2 or 1 Muscle up EMOM for 6 minutes
then…
5 rounds for total HSPU of:
2 minutes to complete-
– 20 KBS (53/35)
– 12 Lateral Box Jumps (20/16)
– ME HSPU
*Rest 1 minute.
Author: Ryan Savard
2 Days Until The Open!
East Dallas CrossFit is ready for the Open! The first WOD of the 2013 CrossFit Open will be announced this Wednesday at 7pm! Every week for the next five weeks, all nine of our athletes who have signed up for the Open will be competing every Saturday. Didn’t sign up for the Open this year? That’s okay. We will be doing each workout every Friday during normal classes.
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Dr. Nick will be be at the gym tonight from 6-8pm. If you would like to see him, please let me know ASAP. He still has 6:00, 7:00, and 7:20pm time slots open.
Front Squat
1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
or if you didn’t complete last Monday’s then..
1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 2X2 @ 90% – rest 1-2 minutes.
then…
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155/105 for advanced, 135/95 for intermediate, 95/65 for beginner
-with the remainder of the minute complete ME Split Jerks
1 min. ME Burpees
Fran
21-15-9
Thrusters (95/65)
Pull-Ups
Ladies night turned out great! A big thanks goes to Jill P. for putting it together.
Fran Jam
Our first edition of Fran Jam kicks off tomorrow, Saturday, at 10am in place of the regular free class. You will be divided into heats of 6 or 8 people and there will be a 10 minute time cap for each heat. Come cheer on your fellow athletes as we tackle 21, 15, and 9 reps of thrusters and pull-ups for time!
Weekend Schedule
Saturday:
8:00 Olympic lifting
9:00 Masters
10:00 Fran Jam (no free class)
Sunday:
11:00 Endurance (held at the Woodrow Wilson High School track)
Good mornings
5-5-5-5
then…
For time:
– 800 m run
– 40 box jumps (24/20)
– 80 abmat sit-ups
– 40 box jumps
– 800 m run
5 x 1 3-position clean (low to high) + 1 push jerk – rest 60-90 seconds
then…
1 min ME T2B
-then-
4 minute AMRAP of:
7 Hang Squat Cleans @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME T2B
-then-
4 minute AMRAP of:
7 Hang Squat Cleans @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME T2B
*Please list total reps of AMRAP and total T2B separately.
Fran Jam
We all love to hate her. This coming Saturday, March 2nd, “Fran” will show her ugly face at the gym. We will kick off the WOD at 10am in place of the normal free class. Anyone is welcome so if you have a friend who crossfits at another gym, bring them! Expect a loud atmosphere and new PRs as you take on reps of 21-15-9 thrusters/pull-ups for time. Scaling options will of course be provided. What better way to build a sense community with our growing membership numbers than by taking on the most notorious crossfit WOD of all time?