Front Squats
1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 2X2 @ 90% – rest 1-2 minutes.
or find your 1RM if you haven’t yet.
then…
For time:
– 9 Thrusters (115/75)
– 18 KBS (53/35)
– 9 Wall Walks
– 9 Thrusters
– 18 KBS
– 9 Wall Walks
– 9 Thrusters
– 18 KBS
ECDF is proud to offer a variety of specialty classes outside of our regular class schedule.
Meet the Girls – Infographic designed by our very own Kelsea Everett! We took all 21 of CrossFit’s “Girls” benchmark workouts and categorized them in four groups. Group 1) Bodyweight Only – Pull-ups, Push-ups, Sit-ups, Running, Air Squats, Handstand Push-ups and Double-unders Group 2) Bodyweight & Lifting (no-barbell) – These include a combination of box jumps, wall balls, and kettlebells along with the bodyweight movements mentioned in the 1st group. Group 3) Bodyweight & Barbell – Mixture of bodyweight and gymnastics movements combined with barbell movements. And finally, Group 4) Barbell-Only or “The Heavies” – Benchmark wods with only barbell movements. Interested? Read on and feel free to share on your blog or website (see embed code at the bottom). High-resolution poster size in the works!
POSTER UPDATE (5/23) – Thanks for your patience everyone! The poster file is now available here: https://eastdallascrossfit.com/blog/meet-the-girls-benchmark-workouts-free-crossfit-poster/
Embed This Image On Your Site (copy code below):
“Lynne”
Five rounds for max reps of:
– Body weight bench press
– Pull-ups
*rest 3 min
then…
500 m row for time.
Build to a 1RM Front Squat in 12 min
then…
3 rounds for time:
– 400m run
– 15 ring dips
– 20 weighted overhead lunges (45/25)
*rest 1 min
Airrosti will be here this Saturday, February 23rd, to put on a FREE foam rolling clinic starting at 11am. Get in a workout at the regular 10am time then join just for some much needed mobility work. We should have enough foam rollers but bring yours just in case.
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T-shirt sign up ends this Friday. Write your name and size down on the list at the gym. Women’s sizes are available. Please have $20 ready upon sign-up in the form of check or cash. If you can’t make it in by then, email me and I will reserve a shirt order for you.
Press
8-6-4-2; rest 2 min
then…
5 rounds for time:
– 10 deadlifts (225/155)
– 15 weighted AM sit-ups
– 200 m run
Squat clean
– 3 reps on the minute for 8 min @60-70% 1rm
then…
For time:
