“Fran”
21-15-9
– Thrusters (95/65)
– Pull-ups
Author: Ryan Savard
Gand Opening Party This Saturday!
ED*CF Grand Opening Party
When: This Saturday (August 27th) from 6-9pm
Where: East Dallas CrossFit located at 2201 Tucker St., Suite 106 75214
What to Expect: A quick workout followed by fajitas (almost paleo!) and beer. Oh and shirts for sale ($15)!!
Who is Invited: Everyone! Bring a friend!
**No free workout at 10 am, will be held at 6pm.
Call or email for more details pertaining to the event.
For time:
– 21 overhead squats (75/45lb)
– 21 hand release push-ups
– 100m run
– 15 overhead squats
– 15 hand release push-ups
– 100m run
– 9 overhead squats
– 9 hand release push-ups
– 100m run
Elements Day 5:
– Squat Clean
– Snatch Intro
WOD:
5 Rounds of…
– 15 deadlift (185/135)
– 15 toes to bar
5 Rounds for time:
– 10 thrusters (95/65)
– 10 box jumps (24/20)
– 10 weighted sit-ups (25/10)
– 100 m run
So Fresh and So Clean
Today we are working on the hang power clean and its progression, the med ball clean. The clean is useful in its ability to lift the bar to the rack position (like in front squats), without putting strain on the back. Watch closely as Jerry breaks down a proper med-ball clean technique. It’s all in the hips!
Elements Day 4
Form Work:
– Sumo Deadlift High Pull
– Medball Clean
– Clean
Metcon:
– Tabata overhead squat (resting in squat every 10sec.)
– 400 m run
* take the lowest rep count of all eight rounds and subtract it from your 400m time in seconds
Free Saturday Workout 8.20.11
Free workout at 10AM tomorrow Saturday August 20th. Bring a friend or family member and come experience East Dallas CrossFit’s growing community! 