Clean
– work up to a heavy 3
Then…
5 Rounds
– 5 deadlifts (heavy)
– 10 in and outs
– 20 double-unders
Author: Ryan Savard
Back Squat
– build up to a 3RM in 10 min
AMRAP in 20 min of…
– 10 renegade rows (35/20)
– 15 squats
– 10 box jumps (24/20)
– 200 m run
1 mile run TT (time trial)
Directions from gym:
– R on Tucker St.
– R on Casa Loma Ave. (2 blocks)
– L on West Shore Dr.
– L on Coronado Ave. (2 blocks)
– L on Tucker St.
Then…
– max reps in 2 minutes of push-ups
– rest one minute
– max reps in 2 minutes of abmat sit-ups
Athlete of the Week: Emily & Elizabeth
Emily and Elizabeth have been killing it since week #1 here at ED*CF. Ever since our days of no electricity and dirty floors, these two have been showing up week after week giving it their all. All the hard work has paid off too! There have been noticeable increases in strength and stamina. Being awesome runners previous to CrossFit, these two are the total package. Can’t wait to see how they progress in months to come!
Fight Gone Bad 6
This Saturday (9/17) we will be doing the Fight Gone Bad workout up at the gym. This is a chance for you to mingle with all ED*CF’ers you haven’t met yet. It is important to RSVP to this event either through email at [email protected] or the sign-up list on the white board at the gym. Friends are welcome to this event. Hope to see everyone there!
Check your emails! An email was sent out yesterday explaining FGB6 in greater detail.
When: Saturday 9/17, 10am (first heat at 10:20)
Where: East Dallas CrossFit
How to RSVP: either by email or sign-up at the gym
East Dallas CrossFit is more than just daily WODs at the gym. We are building a rich community and would love for you to be apart of it. Fight Gone Bad 6 is the perfect event to experience what we have to offer. Come show your support even if you aren’t doing the workout!
4 rounds for time of:
– 400m run
– 15 thrusters (95/65)
– 15 pull-ups
Technique:
– power clean
Metcon:
15-12-9-6-3 reps of
– power cleans (135/95)
– bar facing burpees
Then…
– row 250 m for time x2
Where you at?
(Great work this week everyone!
If you haven’t been coming at least three days a week it’s time to get your butt in gear! Let us know which times work best. No excuses!
Fight Gone Bad 6
Next Saturday (9/17) we will be doing the fight gone bad workout up at the gym. It is important that everyone try and make the event. We will be splitting up into different heats starting at 10am. This week we will focus on all the movements involved in the fight gone bad workout. More info about Saturday’s festivities coming soon!
Free workout tomorrow, Saturday (9/10) at 10am. Bring friends!!
Deadlift
– 5-5-5-5-5
Seven rounds for time:
– 7 push press (95/65)
– 7 C2B pull-ups
-7 weighted sit-ups (25/10)