Free workout this Saturday at 10am!
Sunday Suckday
We are proud to present Sunday Suckday starting this Sunday (the 13th) at East Dallas CrossFit. The gym will be open from 4-7pm for anyone that wants to come in and do work! If you feel like you need to work on something in particular (we all do), need to get in some stretching and mobility, want to make up a WOD you missed from the last week, or just want to hang out at your favorite CrossFit box, then come and see us on Sunday!
50x Deadlifts (135#/95#)
20x KB swings (53#/35# KB)
50x Sit-ups
20x KB swings
50x Knees 2 elbows
20x KB swings
50x Box jumps (24’/20′)
20x KB swings
AMRAP in 20 min of…
– 5 thrusters (95/65)
– 10 renegade rows
– 5 burpees
– 10 DB lunges
We are now over half way through the Paleo 30 Day Challenge. It’s all downhill from here!
Five sets of:
– Shoulder Press x 4-5 reps @ 2011
– Rest 90 seconds
– L-sits accumulate 45 seconds
– Rest 90 seconds
then…
With a 2:30 running clock perfom 4 sets of
– 400 m run
– As many double unders as possible in remaining time
– rest 2 min
Skill: Squat Clean
Four sets of:
Squat Clean 2,2,2,2 (build up to a tough double)
Rest 60 seconds
Barbell Ab-Rollout x 4-6 reps @ 4110
Rest 90 seconds;
and then,
15 min AMRAP:
– 10 wallball (20/15)
– 10 box jumps (24’/20′)
– 10 ring dips
Technique: Power Snatch
Build up to a heavy power snatch in 12 min
then…
“Josh”
1 Round for Time:
– 21 OH Squats (95/65)
– 42 Pull-Ups
– 15 OH Squats
– 30 Pull-ups
– 9 OH Squats
– 18 Pull-Ups
Congratulations goes out to all the ED*CF athletes that competed in Wodapalooza this weekend put on by One More Rep. These guys really kicked ass and they were some of the newest competitors to CrossFit there! All that hard work is really paying off and these guys got the chance to prove it. Way to go Ben O., Emily, Zach, Adam, Mason, and Kimberly!
We are 15 days into the Paleo Challenge…. That is HALF WAY! Keep up the good work and please let me know if you have and questions, concerns, or just need to vent. You can do this!