A1. BB weighted box step-ups 10 reps X3; rest 30 seconds
A2. 20 supermans AFAP x3; rest 2 min
B. 5 rounds of:
– 400m run
– 90 second rest
*record total time not including final rest…
Author: Ryan Savard
Bench Press
5-5-5-5
then…
21-15-9 reps for time of:
– Box jumps (30/24)
– Pull-ups
– Weighted sit-ups (25/15)
Compare to 3/20/2012
15 minutes to establish a 1RM Power Clean & Push Jerk.
then…
4 rounds for total time of:
– 7 Cleans (full squat) @ 85% of above
– 14 Bar Facing Burpees
– Run 200m
*rest 1 minute between rounds
Hands On The Wheel
Upcoming Events:
- Monday, July 30th –> New Elements Class Starts – Starting at 8:30pm, this class will run Monday, Wednesday, and Thursday evenings for two weeks. If you are interested in becoming a member, these 6 classes are mandatory. Space is limited so contact us today to reserve your spot.
- Saturday, August 4th –> EDCF BBQ Party – This will take place at Andrew’s house. He has a pool and a smoker. There is a sign up near the white board so people can write down what they would like to bring. All the details like time and address are on the sheet. Donations will also be accepted to pay for meat and adult drinks.
- Monday, August 6th – Tuesday, September 4th –> 30 Day Paleo Challenge – We will be kicking off another 30 Day Paleo Challenge. Not only will guys be cutting out grains, dairy, sugar and other processed foods, but there will also be a point system and points awarded for number of workouts attended along with other healthy options, too! This will not be your average 30 day challenge. Prizes for the winners.
15 minutes to establish a 1RM 3-Position Snatch (High-Hang, Hang, Full).
then…
12 minute AMRAP of:
– 30 Double-Unders
– 20 Shoulder Touches
– 10 Kettlebell Swings (Heavy!)
New Elements Class Starts July 30th!
All new Elements Class starts next Monday, July 30th, at 8:30pm. Email us here to reserve your spot today. Space is limited!
The elements program is your gateway into the community of East Dallas CrossFit. Each program is small to give you personal attention.
This course consists of six one hour sessions over 2 weeks (Mond., Wed., and Thurs. evenings). It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes.
Low Bar Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
then…
5 rounds for time:
– 10 Wallballs (20/15)
– 8 Toes to Bar
Front Pause Squats 7×2
*2 second hold at bottom, as fast as you can come up
**Hold a consistent weight through all set but add 5-10# from last time
then…
15 minute AMRAP of:
– 12 OHS 95/65#
– 16 Lateral Jumps (over BB)
– 20 Ab-Mat Situps
– 100 m run
then…
2 max L-sit holds