Monday 3/11

A) E3MOM x 5 sets – back squat

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

B) Every 4 minutes x 4-6 sets:

– 400m run

– 12 double KB deadlifts (53/35)

– 10/7 HR push-ups

– 30-50 double unders

RX+ use 70/44s.

Tuesday 3/12

A) E2MOM x 10 sets

Sets 1-3: 3 position clean + 1 jerk (high, hang, floor)

Sets 4-6: 2 position clean + 1 jerk (hang, floor)

Sets 7-10: 1 clean + 1  jerk

*Build to a heavy but technically sound weight.

B) For time:

– 40 wallballs (20/14)

– 20 burpee + box jump over (24/20”)

– 30 wallballs

– 15 burpee + box jump over

– 20 wallballs

– 10 burpee + box jump over

*12 minute cap.

C) 3 sets for quality:

– 20 hollow rocks

– 20 sec/side side planks

– 20 reverse snow angels

Masters

A) E2MOM x 10 sets

Station 1: 6/side weighted step ups + 6/side alternating DB seated press

Station 2: 6 BB Romanian deadlifts + 6/side single arm ring rows w/ pause

B) 12 min AMRAP:

– 200/150m row

– 10 double KB front squats

– 10 elevated push-ups

C) 3 sets for quality:

– 20 hollow rocks

– 20 sec/side side planks

– 20 reverse snow angels

Wednesday 3/13

A) E3.5MOM x 5 sets – deadlift

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

*After each set perform 8/side single arm DB presses.

B) E3MOM x 4-6 sets:

– 12/9 cal row

– 10 DB snatches (50/35)

– 8 pull-ups

RX+ use 15/12-12-9 rep scheme

Thursday 3/14

A) E3.5MOM x 5 sets:

– 6 bench press @ 80%

*After every set perform 6 weighted pull-ups or 3 negative pull-ups.

B) 4 rounds for time of:

– 50 double-unders

– 15 DB push presses (55/35s)

– 20 alternating reverse lunges with DBs

Masters

A) E3.5MOM x 5 sets:

– 8 bench press

– 8 seated band rows w/ pause

– 8/side glute bridges w/ pause

B) 4 rounds for time of:

– 200m run

– 10 DB push presses

– 20 walking lunges

– 30 single unders (15 jumping jacks)

Friday 3/15

OPEN WORKOUT 19.4

Saturday 3/16

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

Sunday 3/17

8am Endurance

10-12pm Open Gym

Join us for week three of the CrossFit Open and Friday Night Lights going down again this Friday at 5:30pm!

Monday 3/4

A) EMOM x 5 sets – front squat

– 2 @ 55-75%

+

E2MOM x 4-5 sets

– 1 @ 80-95+%

*Build to a heavy single rep.

B) 12 min AMRAP:

– 40 double unders

– 20 alternating DB snatch (50/35)

– 10 thrusters 96/65

Tuesday 3/5

A) E2MOM x 10 sets

Sets 1-3: 3 clean & jerks (light)

Sets 4-6: 2 clean & jerks (moderate)

Sets 7-10: 1 clean & jerk (moderately heavy)

B) For time:

– 15 power cleans (135/95)

– 30 ring dips

– 10 power cleans

– 20 ring dips

– 5 power cleans

– 10 ring dips

*RX+ use 155/105.

Wednesday 3/6

A) E3.5MOM x 5 sets – deadlift

Set 1: 10 @ 75%

Sets 2-5: 10 @ 70%

*After every set perform 12 alternating KB high kneeling presses (6/side).

B) Every 5 minutes x 4-5 sets:

– 400m run

– 7 toes to bar

– 14 RKB swings (70/44)

– 28 double unders

Thursday 3/7

A) E3.5MOM x 5 sets – bench press

Set 1: 6 @ 80%

Sets 2-5: 6 @ 76%

*After every set perform 6 weighted pull-ups or 3 negative pull-ups.

B) EMOM x 4-5 sets

Minute 1 – 200/150m row

Minute 2 – 20 goblet squats (70/44)

Minute 3 – 20/15 push-ups

Minute 4 – 10-15 box jump overs (24″/20″)

Minute 5 – 30 second front leaning rest (rings of floor)

Friday 3/8

OPEN WORKOUT 19.3

Saturday 3/9

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

Sunday 3/10

8am Endurance

10-12pm Open Gym

The 2019 CrossFit Open starts this week with the first of five workouts dropping on Thursday evening at 7pm. What is the Open? It’s a series of five workouts over 5 weeks that are released on Thursday evenings and must be completed and recorded online via the Games website by Monday evening. The Open is a way to filter top athletes into the CrossFit Games. For our members, though, it’s a community event where you can apply your fitness and push yourself similar to a runner who trains and completes their first 5K, half, or full marathon.

There are both scaled and RX divisions. We will be doing the workouts as the normal class workouts on Fridays but will reserve Friday 5:30 & 6:30pm classes for Friday Night Lights. This is where those who have officially signed up under EDCF on the Games Website (click the link to sign up) can come in a complete there workouts in a more high energy atmosphere. We encourage everyone to sign up and come in and complete each week’s workout on Friday evenings! We also encourage any members who aren’t signing up to come in and help judge and cheer on your peers. Friday Night Lights are also BYOB!

If you have any questions or concerns regarding the Open, please let either myself or RJ know. Hope to see everyone on Friday for workout 19.1!

Monday 2/18

A) E2.5MOM x 6 sets:

– 3 push press + 2 push jerk + 1 split jerk

*Perform at 55-75% 1RM jerk.

B) Every 5 minutes, for 20 minutes (4 sets) for times of:

– 500/400 Meter Row

– 16 alternating DB snatch

– 8-12 strict handstand push-Ups

*Sub HPSU w/ baneded HSPUs or L-seated DB presses.

*Push intensity on the row.

Tuesday 2/19

A) Every 2 minutes x 8 sets:

– 2 front squats @ last week’s heaviest set + 2-5%

*RPE on squats should be an 8

B) AMRAP in 7 minutes:

– 2 thrusters (95/65)

– 2 strict pull-ups

– 4 thrusters

– 4 strict pull-ups

… add 2 reps each round.

*RX+ use 115/75.

C) 3 sets for quality:

– 8 bent over IYTs (thumb up, slow and controlled)

– 16 elevated psoas march

Wednesday 2/20

A) E2MOM x 9 sets:

– Sets 1-3: 3 high hang clean

– Sets 4-6: 2 hang clean

– Sets 7-9: 1 clean

*Build up to a tough but crisp weight.

B) CrossFit Games Open Event 14.4

AMRAP in 14 minutes

– 60 calorie Row

– 50 Toes-to-Bars

– 40 Wall Ball Shots (20/14 to 10/9 ft)

– 30 Cleans (135/95)

– 20 Muscle-Ups

Thursday 2/21

A) E3MOM x 5 sets – bench press

Set 1: 8 @ 77.5%

Sets 2-5: 8 @ 72.5%

*After every set perform 8/side bent over DB rows.

B) E4MOM x 4-6 sets

– 200m run

– 6 deadlifts (225/155)

– 9 box jumps + step down (24/20”)

– 12 push ups

*RX+ use 275/205

Friday 2/22

Open WOD 19.1

Saturday 2/23

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

Sunday 2/24

8am Endurance

10-12pm Open Gym

Join us for our annual Pablo Memorial WOD this upcoming Saturday (2/16). We’ll be running 2 heats. One starting at 8am and the other at 9am. All members are welcome to join in! SIGN UP FOR A HEAT HERE.

Pablo Pedraza was a member at EDCF who was senselessly murdered a few years ago. He left a huge impact on the gym and EDCF was his happy place. You can find out more information about Pablo HERE. Every year we honor his life with this Hero WOD:

For time (RX):
– 1 mile run
– 10 deadlifts (135/95)
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 1 mile run

For time (Scaled):
– 800m run
– 10 deadlifts (95/65)
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups (scaled with bands or ring rows)
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 800m run

For time (Masters):
– 400m run or 500/400m row
– 10 DB deadlifts (95/65)
– 15 DB hang power cleans
– 20 DB push press
– 25 pull-ups (scaled with bands or ring rows)
– 20 DB deadlifts
– 15 DB hang power cleans
– 10 DB shoulder to overhead
– 400m run 500/400m row

*You can mix and match scaling levels to find the right combination for you.

Monday 2/11

A) E4MOM x 3 sets:

– 8/side alternating BB back rack weighted lunges

– 8/side alternating DB bench press

– 8 V-ups w/ medball

B) Five sets for max calories/reps of:

– 30 seconds of max calories rowing

– 30 seconds of thrusters (75/55 lbs)

Rest 2 minutes

Tuesday 2/12

A) EMOM x 12 sets:

– 1 snatch

*Build from 50-95+%.

*First 6 sets catch with a pause at the bottom.

B) E3MOM x 4-7 sets:

– 200m run

– 8 shoulder to overhead (135/95)

– 7 pull-ups

– 6 burpees over the bar

RX+ 155/105 & CTB pull-ups

Wednesday 2/13

A) “CrossFit Games Open Event 18.1”

Complete as many rounds and reps as possible in 20 minutes of:

– 8 Toes-to-Bar

– 10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm)

– 14/12 Calorie Row

B) 3 sets for quality:

– 12-15 banded tricep push-downs

– 12-15 reverse snow angels

– 12-15 DB bicep curls

– 12-15 DB lateral raises

Thursday 2/14

A) E3MOM x 5 sets – bench press

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

*After every set perform 8-12 medball hamstring curls

B) 3 sets:

– 45 sec max BB Curtis P’s (75/55)

R15S

– 45 sec max strict pull-ups

R15S

– 45 sec max HR push-ups

R15S

– 45 sec max double unders

R15S

– 45 sec max burpee to target

R75S

Friday 2/15

A) Every 2.5 minutes x 8 sets:

– 3 front squats @ last week’s heaviest set + 2-5%

*RPE on squats should be an 8

B) 3 sets for quality:

– 1 lap lateral sled drag

– 12-15 bent over BB rows

– 1 lap waiters carry

– 12-15 DB or BB skullcrushers

Saturday 2/16

8am Pablo WOD heat 1

9am Pablo WOD heat 2

10am Intro To CrossFit / Open Gym / Strength Program

Sunday 2/17

8am Endurance

10-12pm Open Gym / Muscle-Up Clinic

We’ve got a month full of some special events capped of by the start of the 2019 CrossFit Open! Check them out and click the links to find out more/sign up…

• Muscle-Up Clinic (Sunday 2/10): With the 2019 CrossFit Games Open only a month away it’s time to get that muscle-up! We are throwing a 2 hour muscle up clinic on Sunday 2/10 from 10am-12pm. You’ll learn muscle-up progressions and come away with homework to help further your skill. Oh and it’s only $10.

• Pablo Memorial WOD (Saturday 2/16): This annual workout is in remembrance of a very special gym member named Pablo Pedraza. You can find out more about Pablo and the start of this WOD here. Sign up for Heat 1 at 8am or Heat 2 at 9am. There will be an RX, Scaled 1, and Scaled 2 version of this unique Hero WOD.

• Start Of The 2019 CrossFit Open (Thursday 2/21): At the end of every February we take on the CrossFit Open which is one workout per week which are released on Thursday nights. Sign up for the Open officially with Team EDCF and perform the workouts at our Friday Night Lights events or take them on in classes on Fridays starting on February 21st and going through March 21st!

Monday 2/4

A) E4MOM x 4 sets:

– Back Squat x 10 @ 70-75%

*Complete squats at a little heavier than last week’s weight.

B) EMOM x 10-15 minutes

– 30 double unders

– 3 deadlifts

*Deadlifts should be around 65% of 1RM.

*If needed, scale DUs to 10-20 reps or singles.

*Goal is to complete work within 40 seconds.

Tuesday 2/5

A) E2MOM x 9 sets:

– Sets 1-3: 3 high hang snatch

– Sets 4-6: 2 hang snatch

– Sets 7-9: 1 snatch

*Build up to a tough but crisp weight.

B)  AMRAP in 8 minutes:

– 1 power snatch (95/65)

– 1 overhead squat

– 1 chest to bar pull-up

*Increase movements by 1 rep each round.

C) 3 sets for quality of:

– 12-15 reverse snow angel

– 20 alternating elevated psoas march

Wednesday 2/6

A) 2 total sets of…

2 min AMRAP:

– 200m run, then in remaining time…

• Toes to bar

R1M

2 min AMRAP:

– 250/200m row, then in remaining time…

• Double unders

R1M

2 min AMRAP:

– 200m run, then in remaining time…

• Box jump overs (24/20”)

R1M

2 min AMRAP:

– 250/200m row, then in remaining time…

• DB devil presses (35/25)

R1M

2 min AMRAP:

– 200m run, then in remaining time…

• Burpees to target

R6M

B) 3 sets for quality:

– 10 BB weighted hip extensions from floor

– 10/side bent over DB rows

– 30 crunches

Thursday 2/7

A) Every 4 minutes x 3 sets:
– 10 overhead presses @ RPE 6.5

– 10 Romanian deadlifts @ 65-70%

*Presses should be at same weight or slightly less than last week.

* RDLs should be at same weight as last week.

B) 4 rounds for time:

– 500/400m row

– 8 ground to overhead (115/75)

Friday 2/8

A) Every 2.5 minutes x 6 sets:

– 4 front squats @ last week’s heaviest set +5%

*RPE on squats should be an 8

B) 3 sets for quality:

– 1 lap heavy sled drag

– 8 DB lat pull-overs

– 12-15 DB or BB skullcrushers

C) 4-5 hill sprints

– rest on walk down

Saturday 2/9

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

Sunday 2/10

8am Endurance

10-12pm Open Gym / Muscle-Up Clinic

With the 2019 CrossFit Games Open only a month away it’s time to get that muscle-up! We are throwing a 2 hour muscle up clinic on Sunday 2/10 from 10am-12pm. You’ll learn muscle-up progressions and come away with homework to help further your skill. Oh and it’s only $10. Sign up HERE.

Monday 1/21

A) E3MOM x 4 sets

Back Squat x 8 @ 75%

*Complete at last week’s weight.

B) Every 3 minutes x 4-7 sets

– 200m run

– 8 double KB thrusters

– 32 double unders

*Pick a weight on KB thrusters that is tough but unbroken.

Tuesday 1/22

A) E2MOM x 8 sets:

– power snatch + hang snatch + overhead squat

*Build up to a tough but crisp weight.

B) 3 rounds for time:

– 32/24 cal row

– 24 alternating DB snatch (50/35)

– 16 pull-ups

C) 3 sets for quality:

– 12-15 bent over DB rear laterals

– 12-15 supine DB hamstring curls

Wednesday 1/23

A) 2 total sets of…

4 min AMRAP:

– 5 sandbag squats

– 5 HR push-ups

– 5 toes to bar

R2M

4 min AMRAP:

– 5 KB swings (53/35)

– 5 box jumps – step down

– 5 overhead plate hold sit-ups

R2M

4 min AMRAP

– 5 DB hang power cleans (35/25)

– 5 DB push press

– 5 burpees over DBs

R2M

B) 3 sets for quality:

– 30 sec flutter kicks

– 20 sec/side side plank

– 10/side banded clam shells

Thursday 1/24

A) Every 3 minutes x 5 sets:
– 6 overhead presses

– 6 Romanian deadlifts @ 70-75%

– 12 DB upright rows

B) 4 rounds for time:

– 500/400m row

– 400m run

– 8 DB devil presses

Friday 1/25

A) Every 4 minutes x 4 sets:

– 6 front squats @ last week’s heaviest set +5%

– 10-12 DB bench press @ 30X1 tempo

*RPE on squats should be 8-9

B) 3 sets for quality

– 12-15 BB hip extensions

– 12-15 DB skullcrushers

– 12-15 slide hamstring curls

– 12-15 wall support DB bicep curls

Saturday 1/26

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 12/27

8am Endurance

10-12pm Open Gym

Our 8 Week Strength Course is kicking off next Monday, January 21st, and we still have a few spots left! If you want to buckle down on building a foundation of long lasting strength, this is for you! Check out more information and sign up details HERE.

Monday 1/14

A) E3MOM x 6 sets

Back Squat

Set 1: [email protected]%

Set 2: [email protected]%

Set 3: [email protected]%

Set 4-6: [email protected]%

B) For time:

– 800m run

– 30 deadlifts 225/155, 185/125, 155/105

– 800m run

– 30 front squats 135/95, 115/75, 95/65

*Weight change happens after deadlifts

Tuesday 1/15

A) E2MOM x 8 sets:

– power snatch + hang power snatch

*Build up to a tough but crisp weight

B) EMOM x 4-6 sets

1: 250/200m or 200/160m row

2: 10 shoulder to overhead (115/75)

3: 6 burpees + 30 double unders

4: rest

RX+ use 135/95 and 50 double unders

Wednesday 1/16

A) 2 total sets of…

6 min AMRAP:

– 8 wallballs (20/14)

– 6 toes to bar

– 4 burpee box jump overs (24/20”)

R3M

6 min AMRAP:

– 8 alternating DB snatches

– 6 goblet hold reverse lunges

– 4 burpee pull-ups

R3M

*Scale burpee pull-ups down: 4 burpees + 4 ring rows

*Scale them up to 2x: 2 burpees + 1 muscle up

B) 3 sets for quality:

– 30 sec flutter kicks

– 20 sec/side side plank

– 10/side banded clam shells

Thursday 1/17

A) Every 5 minutes x 3 sets:

– 8 front squats @ last week’s heaviest set +5%

– 8/side half kneeling DB press @ 2111 tempo

*RPE on squats should be 8-9

B) 4-5 sets, against a 2 minute running clock complete:

– 400m run

– max effort sandbag curtis P’s

R2M

*Curtis P’s: power clean + lunge + lunge + push press

Friday 1/18

A) Every 2.5 minutes x 8 sets:

– 1 deadlift @ 90+%

– 1 bench press @ 90+%

B) 3 sets for quality

– 16 DB walking lunges + 16 death marches

– 12-15 BB overhead extensions

– 16 seated hamstring band curls

– 16 BB bicep curls

Saturday 1/19

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 1/20

8am Endurance

10-12pm Open Gym