Overhead Squat
5-5-5-5-5
then…
5 rounds
– KB swings 80-40-20-40-80x (1.5/1)
– HR push-ups 40-20-10-20-40x
– Box jumps 20-10-5-10-20x (24/20)
Author: Ryan Savard
Weighted Pull-ups
3-3-3-3-3
then…
“Annie”
50-40-30-20-10
– Sit-ups
– Double unders
Skill/Strength:
Split Jerk 1-1-1-1-1
then…
Eight rounds for max reps of:
– Push press, 20 seconds (75/55)
– Rest 10 seconds
– Jumping alternating lunge, 20 seconds
– Rest 10 seconds
then…
TT Run:
– 400 m run
– 800 m run
Fight Gone Bad Hangover
A big thanks goes out to all who participated in Fight Gone Bad 6 this past weekend. Let’s keep up the momentum from this weekend and make it a great week at ED*CF. If you didn’t make it out to the gym as much as you wanted to this past week, it’s time to put in work! See everyone on Monday.
Fight Gone Bad 6 – Tomorrow!
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 a couple days ago 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
What to Expect: a quick warm-up followed by a review of all movements involved
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!
Clean
– work up to a heavy 3
Then…
5 Rounds
– 5 deadlifts (heavy)
– 10 in and outs
– 20 double-unders
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