Monday 4/7

Fitness & Performance

A) E4M x 4 sets:

– 8-12/side DB bench press @ 3111 tempo

– 4-8 strict/weighted or 2-4 negative pull-ups

– 8-12 medball hamstring curls

*Negative pull-ups can be scaled to using a BB on rack with feet on floor.

Fitness

B) 5 rounds for time:
– 12 alt DB hang power snatch (50/35)

– 8 hanging knee raises

– 24 single unders

– 200m run

R60S

Performance

B) 5 rounds for time:
– 12 alt DB hang power snatch

– 8 toes to bar

– 32 double unders

– 200m run

R60S

Tuesday 4/8

Fitness

A) E3M x 5 sets:

– 5 BB front squats

– 10 tall kneeling DB overhead press

– 15/side single arm ring row w/ reach

B) E3M x 4-8 sets:

– 12/9 cal row

– 6 DB thrusters

– 4 burpees

Performance

A) E3M x 5 sets:

– 5 front squats @ 2 RIR

*Heavier than last week

B) E3M x 4-8 sets:

– 15/12 cal row

– 7 thrusters (95/65)

– 5 burpees over the barbell

RX+ use 115/75

Wednesday 4/9

Fitness

E8M x 4-6 sets:

– 400m row 

– 10-15 wallballs 

– 10 dips

– 200m row

– 15 RKB swings

– 20 single unders

Performance

E8M x 4-6 sets:

– 500m row 

– 20 wallballs (20/14)

– 10 ring dips

– 250m row

– 20 RKB swings (53/35)

– 30 double unders

Thursday 4/10

Fitness & Performance

A) E2.5M x 6 sets

Odd:

– 8-12 DB incline press w/ pause

– 10 BB bent over rows 

Even:

– 6-8/side weighted (KB/DB) weighted box step-ups (knee height)

*Goal is to not push off of floor leg.

Fitness

B) EMOM x 10-20 sets

– 6 alternating SA DB hang power clean + push press

– 4 strict pull-ups

– 4 air squats

Performance

B) EMOM x 10-20 sets

– 3 touch and go power clean + jerks (115/75, 95/65)

– 4 pull-ups

– 5 air squats

RX+ use 135/95

Friday 4/11

Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling DB press

– 10 heel elevated KB goblet squats

Even sets:

– 5 DB batwing rows w/ 5 sec holds

Performance

A) E2M x 8 sets

Sets 1-3: 1 high hang snatch + 1 hang snatch + 1 low hang snatch

Sets 4-6: 1 hang snatch + 1 low hang snatch

Sets 7&8: 1 low hang snatch

*Can be power or full squat snatch.

*Hang is above knee, low hang is 2” below knee

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 5/side TGUP sit-ups

– 10/side rear foot elevated or regular split squat

– 1 lap tough farmers carry

– 10 reverse snow angels

OR 

Conditioning Option

– 20 x 30/30s on bike/row/ski

Saturday 4/12

Fitness

TBA

Performance

TBA

Sunday 4/13

10-12 pm Open Gym

Monday 3/31

A) E3M x 5 sets:

– 5 BB front squats

– 10 tall kneeling DB overhead press

– 15/side single arm ring row w/ reach

B) E2M x 8-12 sets:

– 9 wallballs 

– 6-9 pull-ups

– 6 box step ups

– 3 up/down DB devil presses

Performance

A) E3M x 5 sets:

– 5 front squats @ 2-3 RIR

*Find a weight you can build on for the next few weeks

B) E2M x 8-12 sets:

– 12 wallballs (20/14)

– 6 strict pull-ups or 6-9 kipping

– 6 box jump overs (24/20”)

– 3 DB devil presses (35/20s)

Tuesday 4/1

Fitness & Performance

A) E2.5M x 6 sets

Odd:

– 8-12 DB incline press w/ pause

– 10 BB bent over rows 

Even:

– 6-8/side weighted (KB/DB) weighted box step-ups (knee height)

*Goal is to not push off of floor leg.

Fitness

B) 5 rounds for time:
– 10 plate ground to overhead

– 5 dips

– 10 walking lunges (w/ or w/o plate)

– 5 dips

– 200m run

R60S

Performance

B) 5 rounds for time:
– 10 plate ground to overhead (45/25)

– 5 ring dips

– 10 walking OH plate lunges

– 5 ring dips

– 200m run

R60S

Wednesday 4/2

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side staggered stance DB Romanian deadlifts

*Show control on descent

Even sets:

– 8-12 BB strict press (from floor)

– 16 alternating KB gorilla rows

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 10 alternating SA DB hang power clean + push press

Even sets: 12/9 cal row + 8 hanging knee raises

Performance

A) E2M x 8 sets

– 1 clean + 1 split jerk

*Cleans can be done in either a power or squat version

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 10 alternating SA DB hang power clean + push press

Even sets: 15/12 cal row + 5-10 toes to bar

Thursday 4/3

Fitness

E8M x 3-5 sets:

– 400m run 

– 10-15 push-ups

– 10 double KB deadlifts 

– 200m run

– 10 lemon squeezes

– 20 single unders or lateral hops

*Sub 800 & 400m bike

Performance

E8M x 3-5 sets:

– 400m run 

– 20/15 push-ups

– 15 double KB deadlifts 

– 200m run

– 10 lemon squeezes

– 30 double unders

*Sub 1000 & 500m bike

Friday 4/4

Fitness

A) E3M x 5 sets:

– 5 deadlifts (building) 

– 5-10 dips (bench/ring/dip bar)

– 10 tall kneeling banded lat pull-downs

*Deadlifts should be a little heavier than last week.

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 2-3 RIR

*Heavier than last week (3/27)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10/side SA DB bench press

– 10/side banded/cable half kneeling high rows

– 5/side banded twist w/ pallof press

OR

Conditioning Option

E5M x 3-5 sets:

– 400m run, 500m row, 1000m bike or 500m ski

– 20 RKB swings

– 10 box step-ups

Saturday 4/5

Fitness

TBA

Performance

TBA

Sunday 4/6

10-12 pm Open Gym

Monday 3/24

Fitness & Performance

A) E2.5M x 6 sets

Odd:

– 8-12 DB incline press w/ pause

– 10 BB bent over rows 

Even:

– 6-8/side weighted (KB/DB) weighted box step-ups (knee height)

*Goal is to not push off of floor leg.

Fitness

B) 3 rounds for time:

– 600-400-200m run

– 20-16-12 SA DB hang power snatch

– 20-16-12 air squats

– 40-32-24 single unders

Performance

B) 3 rounds for time:

– 600-400-200m run

– 24-18-12 SA DB hang power snatch (50/35)

– 24-18-12 air squats

– 48-36-24 double unders

Tuesday 3/25

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side staggered stance DB Romanian deadlifts

*Show control on descent

Even sets:

– 8-12 BB strict press (from floor)

– 16 alternating KB gorilla rows

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 DB hang squat clean to thruster 

Even: 12/9 cal row + 3 burpees + 7 ring rows

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean + 1 push press + 1 split jerk

Sets 5-8: 1 clean + 1 split jerk

*Cleans can be done in either a power or squat version

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 DB hang squat clean to thruster (35/20s)

Even: 15/12 cal row + 5 burpee pull-ups

Rx+ use 50/35s and/or CTB pull-ups

Wednesday 3/26

Fitness

E6M x 5-8 sets

– 400m row

– 12 RKB swings

– 8-12 alternating KB goblet hold or prisoner reverse lunges

– 8-12 push-ups

– 8 lemon squeezes or abmat sit-ups

Performance

E6M x 5-8 sets

– 500/400m row

– 16 RKB swings (53/35)

– 12 alternating KB goblet hold reverse lunges

– 16/12 push-ups

– 8 lemon squeezes

Thursday 3/27

Fitness

A) E3M x 5 sets:

– 5 deadlifts (building) 

– 5-10 dips (bench/ring/dip bar)

– 10 tall kneeling banded lat pull-downs

B) 5 rounds for time:
– 8 double KB deadlifts

– 4 hanging knee raises

– 8 box step-ups

– 4 thanging knee raises

– 200m run

R60S

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR

*Find a weight you can build on for the next few weeks

B) 5 rounds for time:
– 10 double KB deadlifts (53/35s or 44/26s)

– 5 toes to bar

– 5 box jump overs (24/20”

– 5 toes to bar

– 200m run

R60S

Friday 3/28

Fitness

A) E3M x 6 sets:

– 3 BB bench press

After odd sets…

– 3-5 negative pull-ups (2-4 sec descent)

After even sets…

– 10/side shoulder external rotations

*Sub BB bench with DBs at 53X1 tempo x 5 reps

Performance

A) E3M x 6 sets:

– 2-3 bench press @ 1-2 RIR

After odd sets…

– 3-5 strict pull-ups (weighted if able)

After even sets…

– 10/side shoulder external rotations

*Should be around 80-85+% and heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 10 heel elevated goblet squats w/ pause

– 10/s single arm DB press

– 10 supine YWYs (thumbs up, forehead down)

OR 

Conditioning Option

E10M x 3 sets:

– 500m row

– 400m run

– 1000m bike

*Complete in any order to make sure bikes are open

*Sub 500m ski 

Scale to 400/300/800m or less if needed

Saturday 3/29

Fitness

TBA

Performance

TBA

Sunday 3/30

10-12 pm Open Gym

Monday 3/17

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side staggered stance DB Romanian deadlifts

*Show control on descent

Even sets:

– 8-12 BB strict press (from floor)

– 16 alternating KB gorilla rows

B) 15 min AMRAP:

– 2 SA DB power clean + push press (1/arm)

– 4 hanging knee raises

– 6 air squats

– 20 single unders

*Increase PC+PP by 2 reps each round

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean + 1 push press + 1 split jerk

Sets 5-8: 1 clean + 1 split jerk

B) 15 min AMRAP:

– 1 power clean + push jerk (135/95)

– 5 toes to bar

– 7 air squats

– 21 double unders

*Increase PC+PJ by 1 rep each round

*RX+ use 155/105

Tuesday 3/18

Fitness

E6M x 5-8 sets

– 400m run or 1000/800m bike

– 5 DB up/down devil press 

– 10 prisoner everse lunges 

– 5-10 strict pull-ups

– 10 lemon squeezes

– 5 burpees

Performance

E6M x 5-8 sets

– 400m run or 1000/800m bike

– 5 DB devil press (35/20s)

– 10 DB reverse lunges 

– 5-10 strict or 10 kipping pull-ups

– 10 lemon squeezes

– 5 burpees to target

Wednesday 3/19

Fitness & Performance

A) E4M x 4 sets:

– 8/side front foot elevated split squats

– 8-12 seated DB press

– 8-12/side bent over KB/DB rows

*Tougher than 3/10

Fitness

B) E2M x 8-12 sets
Odd: 12/9 cal row + 8, 10 or 12 wallballs

Even: 12/9 cal row + 8, 10 or 12 SA DB hang power snatches

Performance

B) E2M x 8-12 sets
Odd: 15/12 cal row + 12 wallballs (20/14)

Even: 15/12 cal row + 12 alt. SA DB hang power snatches (50/35)

Thursday 3/20

Fitness

A) E3M x 6 sets:

– 4 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) 5 rounds for time:

– 15 RKB swings

– 10 push-ups

– 10 box step-ups

– 200m run

R60S

Performance

A) E3M x 6 sets:

– 3 bench press @ 1-2 RIR

After odd sets…

– 3-5 strict pull-ups (weighted if able)

After even sets…

– 10/side shoulder external rotations

*Should be around 80-85+% and heavier than last week

B) 5 rounds for time:

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 box jump overs (24/20”)

– 200m run

R60S

Friday 3/21

Fitness

A) E2.5M x 8 sets:

– 3 back squats (sub box squat)

After odd sets…

– 10/side half kneeling banded lat pull-down + side bend

After even sets…

– 10-15 DB floor press w/ pause

Performance

A) E2.5M x 8 sets:

– 2-3 back squats @ 1-2 RIR

*Should be around 80-85+%. Heavier than last week.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled drag or push (forward facing both ways)

– 10-20 band/cable tricep push-downs

– 5/side red banded supine hip flexion w/ 5 sec pause

– 10+ BB drag curls (until failure)

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row/ski or 1000/800m bike 

– 10 plate ground to overhead

– 10 box step-ups

– 10 plate Russian twists

Saturday 3/22

Fitness

TBA

Performance

TBA

Sunday 3/23

10-12pm Open Gym

Last week of the 2025 Open! Come support our athletes at the final Friday Night Lights this Friday at 5:45pm.

Monday 3/10

Fitness & Performance

A) E4M x 4 sets:

– 8/side front foot elevated split squats

– 8-12 seated DB press

– 8-12/side bent over KB/DB rows

Fitness

B) E2M x 8-12 sets:

– 9-12 wallballs (20/14)

– 6 hanging knee raises / lemon squeezes

– 6 alternating box step-ups

– 6 box dips

Performance

B) E2M x 8-12 sets:

– 12 wallballs (20/14)

– 6 toes to bar

– 6 box jump overs (24/20”)

– 6 ring dips

Tuesday 3/11

Fitness

A) E3M x 6 sets:

– 4 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) E2M x 8-12 sets

Odd: 12/9 cal row + 9-12 double KB deadlifts 

Even: 12/9 cal row + 9-12 push-ups (elevate to scale)

Performance

A) E3M x 6 sets:

– 4 bench press @ 1-2 RIR

After odd sets…

– 3-5 strict pull-ups (weighted if able)

After even sets…

– 10/side shoulder external rotations

*Should be around 70-80+% and heavier than last week

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 double KB deadlifts (53/35s)

Even: 15/12 cal row + 15/12 push-ups

Wednesday 3/12

5 min clock

– 800m run

– AMRAP burpee + pull-ups in remaining time

R2.5M

5 min clock

– 9 RKB swings (53/35)

– 6 goblet squats (DB or KB)

– 6/side DB SA push press (35/20)

– 18 double unders

R2.5M

Thursday 3/13

Fitness

A) E3M x 6 sets:

– 3 back squats (sub box squat)

After odd sets…

– 10/side half kneeling banded lat pull-down + side bend

After even sets…

– 10-15 DB floor press w/ pause

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 12 plate ground to overhead

– 12 plate hold or prisoner walking lunges

Performance

A) E3M x 6 sets:

– 3 back squats @ 1-2 RIR

*Should be around 80-85+%. Heavier than last week.

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 12 plate ground to overhead (45/25)

– 12 plate overhead walking lunges

Friday 3/14

CrossFit Open Workout 25.3

(TBA on Thursday)

Saturday 3/15

Fitness

TBA

Performance

TBA

Sunday 3/16

10-12pm Open Gym

Monday 3/3

Fitness

A) E3M x 6 sets:

– 4 back squats (sub box squat)

After odd sets…

– 10/side half kneeling banded lat pull-down + side bend

After even sets…

– 10-15 DB floor press w/ pause

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 wallballs in UB sets of 10

– 15-10-5 strict pull-ups in UB sets of 5

*Scale run to 400-300-200m if needed

Performance

A) E3M x 6 sets:

– 4 back squats @ 1-2 RIR

*Should be around 80-80+%. Heavier than last week.

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 wallballs (20/14)

– 20-15-10 pull-ups

*RX+ perform CTB pull-ups

Tuesday 3/4

Fitness

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

After odd sets –

– 10 bird dog rows R

After even sets:

– 10 bird dog rows L

*Build to a heavier set of 5

B) E90S x 10-15 sets:

– 20 single unders

– 2 DB up/down devil cleans

– 4 DB push press

– 6 reverse lunges 

Performance

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

*Build to a heavier set of 5

B) E90S x 10-15 sets:

– 20 double unders

– 2 DB devil cleans

– 4 DB push press

– 6 DB reverse lunges (35/20s)

Wednesday 3/5

Fitness

A) E2M x 8 sets:

Odd sets 

– 8-12 incline DB presses

– 8-12 incline DB rows

Even sets 

– 16 single KB front rack reverse lunges

*Switch arms at 8 reps

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 12 RKB swings

Even sets: 12/9 cal row + 6-9 toes to bar

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause power clean (pause 2 counts at hang position)

Sets 5-8: 1 power clean

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 15 RKB swings (53/35)

Even sets: 15/12 cal row + 6-9 toes to bar

Thursday 3/6

Conditioning – 5:2.5 min

Fitness & Performance

3-3.5 sets:

5 min clock

– 1000/800m row or 2000/1600

– AMRAP burpee + box step ups in remaining time

R2.5M

5 min AMRAP

– 6 alt DB hang power snatch

– 6 air squats

– 6 push-ups

– 3 lemon squeezes

R2.5M

Friday 3/7

CrossFit Open Workout 25.2

(TBA on Thursday)

Saturday 3/8

Fitness

TBA

Performance

TBA

Sunday 3/9

10-12pm Open Gym

Monday 2/24

Fitness

A) E2M x 8 sets:

Odd sets 

– 8-12 incline DB presses

– 8-12 incline DB rows

Even sets 

– 16 single KB front rack reverse lunges

*Switch arms at 8 reps

B) “Little Chief”

5 rounds:

3 minute AMRAP

– 4 push-ups

– 6 RKB swings

– 8 air squats

R60S between rounds

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean

Sets 5-8: 1 power clean

B) “The Chief”

5 rounds:

3 minute AMRAP

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S between rounds

Tuesday 2/25

Fitness & Performance

A) E4M x 4 sets:

– 8/side front foot elevated split squats

– 8-12 tall seated DB press

– 8-12/side bent over KB/DB rows

Fitness

B) E2M x 8-12 sets:

– 12/9 cal row 

– 4 burpees

Performance

B) E2M x 8-12 sets:

– 15/12 cal row

– 5 burpee pull-ups

Wednesday 2/26

Fitness & Performance

3-4 sets total (6-8 sets each)

Station 1

4 min clock:

– 500/400m row

– in remaining time AMRAP…

• 3 box jump overs @ 24/20” (sub 4 step ups)
• 6 RKB swings (53/35)
• 6 ring rows

R2M

Station 1

4 min clock:

– 400m run or 1000/800m bike

– in remaining time AMRAP…

• 3 toes to bar
• 6 prisoner reverse lunges
• 6 bench/box dips

R2M

Thursday 2/27

Fitness

A) E3M x 5 sets:

– 5 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

3 rounds for time:

– 400m run

– 16-12-8 SA DB hang power clean + push press

– 32-24-16 single unders

Performance

A) E3M x 5 sets:

– 5 bench press @ 1-2 RIR

– 3-5 strict pull-ups (weighted if able)

*Should be around 70-80+% and heavier than last week

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB hang power clean + push press (50/35)

– 40-32-24 double unders

Friday 2/28

CrossFit Open Workout 25.1

(TBA on Thursday)

Saturday 3/1

Fitness

TBA

Performance

TBA

Sunday 3/2

10-12pm Open Gym

Sign up with team East Dallas CrossFit and take on the 2025 CrossFit open with us!

Monday 2/17

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts (controlled descent)

– 8-12/side half kneeling DB press

– 16 alternating KB gorilla rows

*RDLs @ 60-65% 1RM deadlift (heavier than last week)

*Last day for these movements

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 12 RKB swings (53/35)

– 12 prisoner reverse lunges

– 6 hanging knee raises

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 6 touch and go power cleans (115/75, 95/65, 75/55)

– 12 prisoner reverse lunges

– 6-9 toes to bar

RX+ use 135/95 and/or 3 bMUs

Tuesday 2/18

Fitness & Performance

3-4 sets total (6-8 sets each)

Station 1

4 min clock:

– 500/400m row

– in remaining time AMRAP…

• 6 box step-ups (20/16”)
• 6 DB hang power snatch (50/35)
• 6 lemon squeezes

R2M

Station 1

4 min clock:

– 400m run or 1000/800m bike

– in remaining time AMRAP…

• 6 kipping or 3 strict pull-ups
• 6 goblet squats
• 6 push-ups

R2M

Wednesday 2/19

Fitness

A) E3M x 5 sets:

– 5 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) E90S x 10-15 sets:

– 20 single unders

– 3 up/down DB devil cleans

– 5 DB push press

– 7 air squats

Performance

A) E3M x 5 sets:

– 5 bench press @ 2 RIR

– 3-5 strict pull-ups (weighted if able)

*Should be around 70-80% and heavier than last week

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil cleans (35/20s)

– 5 DB push press

– 7 air squats

Thursday 2/20

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 8-12 dips

– 6/side SA ring rows

B) CrossFit Open Workout 19.1 (Scaled)

 15 min AMRAP:

– 19 wallballs (14/10 to 10/9’)

– 19 cal row

Performance

A) E3M x 5 sets:

– 5 back squats @ 1-2 RIR

*Should be around 75-80+%. Heavier than last week.

B) CrossFit Open Workout 19.1 (RX)

 15 min AMRAP:

– 19 wallballs (20/14 to 10/9’)

– 19 cal row

Friday 2/21

Fitness

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets –

– 10 bird dog rows R

After even sets:

– 10 bird dog rows L

*Build to a heavier set of 5

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a heavier set of 5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded overhead tricep extensions

– 1 lap heavy sled drag or push (forward facing)

– 20-30 sec Copenhagen plank

– 10 ring bicep curls

OR

Conditioning Option

8 sets:

– 500m row/ski or 1000m bike

R75S

*Goal is to keep pace/500m within +/- 5 sec throughout

*Goal is to keep same paces as last week with reduced rest

Saturday 2/22

Fitness

TBA

Performance

TBA

Sunday 2/23

10-12pm Open Gym