Monday 5/27

Murph

For time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

 

*Partition the pull-ups, push-ups, and air squats however you want. If you have a weight 20/14lb weight vest, wear it.

*Full Murph starts at 8:30am, the half starts at 8:00am. All other classes are cancelled.

 

Tuesday 5/28

A) E2M x 6 sets

– 2 deadlifts @ 84-88%

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 5 deadlifts @ 65% of part A + 5-8 burpees over the bar

3: 10 double KB thrusters (tough)

 

Masters

A) E2M x 6 sets

– 6 deadlifts (building)

– 6 tall kneeling DB presses

 

B) EMOM x 4-6 sets

1: 10/7 cal row

2: 8 DB romanian deadlifts + 4 NPU burpee box step-ups

3: 10-15 wallballs

 

Wednesday 5/29

A) E2MOM x 8 sets:

– 2 cleans + 1 jerk

*Building from 65-85%

 

B) E3M x 4-6 sets:

– 200m run

– 7 hang power cleans (115/75)

– 5 box jump overs (24/20”)

*Goal is to increase pace each set.

 

Thursday 5/30

A) E3MOM x 6 sets – bench press

– 3 reps @ 88%

After every set alternate

Station 1: 3 weighted/negative pull-ups

Station 2: 10 L-seated band rows w/ pause

 

B) 90 sec AMRAP:

– 30 double unders

– 15 air squats

– 5 devil presses (55/35ish)

– burpees in remaining time

R2M x 4 sets total (perform as sprint)

*Decrease double unders to 20 or 60 single unders to keep them fast. These should not take more than 30 seconds.

 

C) 3 sets:

– 8 bent over BB rows

– 16 reverse snow angels

– 16 V-ups

 

Masters

A) E3MOM x 6 sets – bench press

– 6 reps (building)

After every set alternate

Station 1: 6 banded pull-ups

Station 2: 10 L-seated band rows w/ pause

 

B) 90 sec AMRAP:

– 200/150m row

– 15 air squats

– burpees in remaining time

R2M x 4 sets total (perform as sprint)

 

C) 3 sets:

– 8 bent over BB rows

– 16 reverse snow angels

– 16 V-ups

 

Friday 5/31

A) E3MOM x 6 sets – back squat

– 3 reps @ 88%

 

B) 3 sets:

– double overhead KB carry

– bent over hand over hand sled drag

– 30 sec/side split stance pallof presses

 

C) For quality

– 20 Turkish get-ups (10/side)

*Heavy, even pace

– 400m suitcase carry with same KB (switch arms every 100m)

 

Saturday 6/1

8am Masters

9am Bring A Friend

10am Intro To CrossFit / Barbell / Open Gym

 

Sunday 6/2

8am Endurance

10am-12pm Open Gym

Memorial Day Murph is going down this coming Monday, 5/27. We will get the Half Murph kicked off at 8:00am and the Full Murph at 8:30am. We are purposefully pushing it a little earlier this year to avoid the heat. Go ahead and sign up HERE! Murph is free for all members and $20 for all non-members.

Half, for time:

– 800m run

– 50 pull-ups

– 100 push-ups

– 300 air squats

– 800m run

Full, for time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition pull-ups, push-ups, and squats however you like (usually 5-10-15).

 

It’s that time of year again. Will we go for a 3-peat for “best place to workout” in East Dallas? We can do it with your help! Remember to vote daily HERE.

---

Monday 5/20

A) E2M x 8 sets

Sets 1-4: clean segment pull + 2 cleans @ 65-75%

Sets 5-6: 2 cleans @ 75-85%

Sets 7-8: 1 clean @ 90+%

 

B) 12 min AMRAP

– 3 bar muscle-ups

– 6 DB/KB hang squat cleans (55/35ish)

– 12 DB/KB reverse lunges

 

*Sub strict 3 strict pull-ups + 3 push-ups for bar MUs.

 

Tuesday 5/21

A) E3MOM x 6 sets – bench press

Set 1: 3 @ RPE 8 (about 88-90%)

Sets 2-6: 3 @ 93% of set 1

After each set alternate:

– Station 1: 15-20 banded face pulls

– Station 2: 15-20 banded pull-aparts

 

B) Every 8 minutes x 3 sets:

– 36/27 cal row

– 25 RKB swings (53/35)

– 400m run

 

*Keep times the same.

*RX+ use 70/44.

 

Masters

A) E3MOM x 6 sets:

– 6 bench press

– 6/side bent over DB row (knee on bench)

– 6 hanging knee raises w/ pause

 

B) Every 8 minutes x 3 sets:

– 34/18 cal row

– 25 RKB swings

– 300 or 400m run

 

Wednesday 5/22

A) E2.5M x 6 sets – back squat

Set 1: 3 @ RPE 8 (about 88-90%)

Sets 2-6: 3 @ 93% of set 1

 

B) “Fran”

21-15-9 reps for time

– thruster (95/65)

– pull-up

*This is an old school benchmark WOD designed for you to go AFAP.

 

C) 3 sets for quality:

– 20 sec/side half kneeling pallof hold

– 20 banded frog pumps

 

Masters

A) E2.5M x 6 sets – back squat

– 6 back squats

After each set alternate:

– Station 1: 16 alternating seated DB press

– Station 2: 20 banded pull-aparts

 

B) 10 min AMRAP:

– 2 DB thrusters

– 2 pull-ups

– 2 lemon squeezes

*Add two reps every round.

 

C) 3 sets for quality:

– 20 sec/side half kneeling pallof hold

– 20 banded frog pumps

 

Thursday 5/23

A) EMOM x 8-10 sets

– 1 split jerk

*Find today’s heavy rep in 8-10 sets.

 

B) E3MOM x 4-6 sets

– 250/200m row @ 80-90%

– 5 power cleans

– 5 shoulder to overhead (135/95)

– 30 double unders

*Keep pace or get faster each set.

*RX+ use 155/105.

 

Friday 5/24

A) E2MOM x 3 sets

RX

1: 400m run

2: 30 wallballs (20/14)

3: 400m run

4: 15 burpee box jump overs (24/20”)

5: 60 sec plank hold

Scaled

1: 300m run

2: 20 wallballs (20/14)

3: 300m run

4: 10 burpee box jump overs (24/20”)

5: 45 sec plank hold

 

B) 3 sets:

– 30 sec/side couch stretch

– 10 weighted or banded dips

– 10 seated DB curls

 

Saturday 5/25

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Barbell

 

Sunday 5/26

8am Endurance

10am-12pm Open Gym

 

---

 

Monday 5/13

A) E3MOM x 4 sets:

– 8/side single arm DB bench press w/ pause

– 8 bent over BB rows w/ pause

 

B) 10 min AMRAP:

– 30 double unders

– 15 toes to bar

– 10 power cleans (135/95)

 

*RX+ use 155/105.

 

C) 3 sets for quality:

– 10-12 bent over DB reverse laterals

– 15-20 hollow rocks

 

Tuesday 5/14

A) E2.5M x 5 sets

– 1 pause front squat + 3 front squats

*Stay between 65-85%

 

B) For time:

– 21 deadlifts (205/145)

– 21 HR push-ups

– 400m run

– 15 deadlifts

– 15 HR push-ups

– 400m run

– 9 deadlifts

– 9 HR push-ups

– 400m run

 

 

Wednesday 5/15

A) E2MOM x 8 sets – split jerk

Sets 1-4: 3 reps @ 60-70%

Sets 5-6: 2 reps @ 70-80%

Sets 7-8: 1 rep @ 80-85+%

 

B) Every 5 minutes x 4-5 sets:

– 250m row

– 15 RKB swings (53/35)

– 12 push press (95/65)

– 9 burpees

R60S, increase speed each round

 

*RX+ use 70/44 and 115/75.

*To scale take reps down to 12-9-6.

 

Thursday 5/16

A) EMOM x 5-6 sets

1: 12/9 cal row

2: 4-8 burpee box jump overs (24/20”)

3: 6-10 strict pull-ups

4: 10-12 front rack alternating reverse lunges (115/75)

5: 4-8 strict handstand push-ups

 

B) 3 sets for quality:

– 20 alternating elevated psoas marches

– 8-10 ab wheel roll-outs

 

Friday 5/17

A) E3MOM x 5 sets:

– 8 Romanian deadlifts @ 65-75%

– 8/side seated DB press w/ KB front rack hold

 

B) 3 sets for quality:

– 8/side front foot elevated split squats

– 20 sec accumulated L-hang

– 30 sec sandbag front loaded march

 

C) 3 sets for quality:

– 5 DB/BB curls @ 5050 tempo

– 20 banded tricep push-downs

 

Saturday 5/18

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 5/19

8am Endurance

10-12pm Open Gym

Monday 5/6

A) E3MOM x 6 sets – back squat

Set 1: 5 @ RPE 10

Sets 2-6: 5 back squats @ 90% of set 1

 

B) 5 rounds for time:

– 5 power cleans (185/125)

– 10 burpees over the barbell

 

Tuesday 5/7

A) E2MOM x 8 sets

– 1 push press + 2 split jerk

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 10 shoulder to overhead (115/75)

3: 12 alternating farmers hold walking lunges (tough)

 

*RX+ row 15/12 and use 135/95.

 

Wednesday 5/8

A) Every 8 minutes x 4-5 sets:

– 400m run

– 21 KB swings (53/35)

– 15 wallballs (20/14)

– 9 DB burpees (35/25ish)

 

B) 3 sets for quality:

– 5/side back elevated glute bridges w/ 5 sec pause

– 10 BB ab wheel roll-outs

 

Thursday 5/9

A) E2.5M x 5 sets – deadlift

– 4 deadlifts @ 75-80%

 

B) E6M x 4 sets

– 500/400m row

– 20 alternating DB snatch (50/35ish)

– 20/15 perfect push-ups

 

Friday 5/10

A) E2MOM x 8 sets:

– 1 power clean + 1 hang squat clean

*Build to a tough set.

 

B) 3 sets:

– 8/side double KB front rack rear foot elevated split squats

– 16 alternating DB strict presses

– 8/side bent over DB row

 

C) 3 sets:

– 10-12 BB/DB skullcrushers

– 10-12 seated DB curls

– 10-12 DB lateral raises

 

Saturday 5/11

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 5/12

8am Endurance

10-12pm Open Gym

Our Kipping, Toes To Bar, & Butterfly Pull-Up Seminar is this Saturday at 10am! It will be 2 hours in duration and is only $10. Sign up HERE.

---

Monday 4/29

A) EMOM x 10 sets:

– 1 push press

*Start at weight for last week’s toughest set of 2.

 

B) Three sets for max reps of:

– 60 seconds of DB box step overs (55/35, 20/16″)

– 60 seconds of strict handstand push-ups

– 60 seconds of HR push-ups

– 60 seconds of strict pull-ups

Rest 60 seconds

 

C) 3 sets for quality:

– 8-10 bent over BB rows

– 12-15 banded face pulls

– 6/let single leg elevated glute bridge w/ 5 sec pause (on bench)

 

SWEAT

Three sets for max reps of:

– 60 seconds of DB box step overs

– 60 seconds of bike for calories

– 60 seconds of HR push-ups

– 60 seconds of strict pull-ups

Rest 60 seconds

 

Tuesday 4/30

A) At 0:00

3 rounds for time:

– 20/15 cal row

– 16 wall balls

– 12 toes to bar

At 10:00

– Run 800m

– in remaining time until 18:00 perform burpee box jump overs (24/20”)

At 20:00

3 rounds for time:

– 20/15 cal row

– 16 KB swings (53/35)

– 12 lemon squeezes

 

B) 3 sets for quality:

– 1 length / arm suitcase carry (slow)

– 10/side banded twists @ 2111

– 30 sec flutter kick

 

Masters

A) At 0:00

3 rounds for time:

– 15/12 cal row

– 12 wall balls

– 9 hanging knee tuck

At 10:00

– Run 600 or 800m (sub 2k on bike

– in remaining time until 18:00 perform burpee box step-ups (24/20”)

At 20:00

3 rounds for time:

– 15/12 cal row

– 12 KB swings

– 9 lemon squeezes

 

B) 3 sets for quality:

– 1 length / arm suitcase carry (slow)

– 10/side banded twists @ 2111

– 30 sec flutter kick

 

Wednesday 5/1

A) E3MOM x 6 sets – deadlift

Set 1: 4 @ 84-88%

Sets 2-6: 4 @ 90% of set 1

 

B) 10 min AMRAP:

– 30 double unders

– 10 alternating DB snatches (50/35ish)

– 4 overhead DB reverse lunges (2/arm)

 

C) 3 sets for quality:

– 8-12 slide hamstring curls

– AMRAP close grip push-ups (-1)

 

SWEAT

8 min AMRAP

– 150m row

– 8 double KB deadlifts

– 8 push-ups (elevated if needed)

R4M

8 min AMRAP

– 300m bike

– 8 alternating DB snatches

– 8 goblet hold reverse lunges

 

Thursday 5/2

1. A) E2MOM x 8 sets:

– 1 hang clean + 1 power clean + 2 front squats

 

1. B) 3 rounds for time:

– 400m run

– 8 front squats

– 12 ring dips

 

*Barbell comes from the floor. Use approximately 75% of 1RM front squat weight.

*RX+ perform 4 ring muscle ups instead of dips.

 

C) 3 sets:

– waiters carry down and back (1 length/arm)

– 30 sec/side side plank

 

Masters

A) E2MOM x 4 sets each (alternate stations every 2 minutes)

Station 1: 8/side weighted step up

Station 2: 8/side landmine press

 

B) 3 rounds for time:

– 400m run

– 8 double KB front squats

– 12 elevated push-ups

 

C) 3 sets:

– waiters carry down and back (1 length/arm)

– 20 sec/side side plank

 

Friday 5/3

A) E3MOM x 6 sets – bench press

Set 1: 5 @ RPE 10

Sets 2-6: 5 @ 82%

Alternate stations after each set (3 each)

Station 1: 10 L-seated band rows

Stations 2: 5 weighted pull-ups or 2-3 negative pull-ups

 

B) 3 sets for quality:

– 30 seconds front loaded march

– bent over hand over hand sled pull

 

C) 3 sets for quality:

– 20 front rack KB weighted walking lunges AHAP

– 12-15 overhead BB extensions

 

SWEAT

4 rounds for time:

– 400m run, row or 800m bike

– 15 wallballs

– 12 foot anchored sit-ups

– 9 pull-ups

 

Saturday 5/4

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Kipping Seminar

 

Sunday 5/5

8am Endurance

10-12pm Open Gym

Congrats to Big Wayne on 1st place this weekend at The Wodfather Masters Competition! This guys been putting in extra work after classes and it paid off big time! 5:30am and the rest of EDCF are proud of you Wayne!

There only 4 spots left in our upcoming EDCF Barbell class. This 5 week specialty program will focus on the snatch and clean & jerk through progressive programming and strength accessory work. Classes will be held Mondays & Wednesdays at 6:30pm and Saturday @ 10am. Sign up HERE.

Want to learn or fine tune your kipping technique, string together toes to bar, and work on your butterfly pull-up? Join us on Saturday, May 4th, at 10am for a 2 hour seminar that will be addressing all three for only $10. Sign up HERE.

---

Monday 4/22

A) Four rounds for time of:

– 400m run

– 6 strict pull-ups

– 12 DB shoulder to overhead (55/35)

– 200m run

– 6 DB hang squat cleans

– 12 toes to bar

 

B) 3 sets for quality:

– 8/side rear foot elevated split squats

– 10-12 bent over BB rows

 

Tuesday 4/23

A) E3MOM x 6 sets – deadlift

Set 1: 4 @ RPE 9-10

Sets 2-6: 4 @ 88% of set 1

*After every set alternate (3 each)

– 8/side single arm DB half kneeling press @ 2111

– 8/side single arm ring row @ 2111

 

B) 2 rounds for time:

– 150ft DB walking lunges (50/35s)

– 50 burpees

 

C) 3 sets:

– 30 sec flutter kicks

– 30 sec/side side plank

 

Masters

A) E3MOM x 6 sets

– 6 deadlifts

– 6/side single arm DB half kneeling press @ 2111

– 6/side single arm ring row @ 2111

 

B) 2 rounds for time:

– 100ft walking lunges (weighted if able)

– 30 burpees

 

C) 3 sets:

– 20 sec flutter kicks

– 20 sec/side side plank

 

Wednesday 4/24

A) E3MOM x 5 sets

– 5 hang power cleans

*New cycle. Build to a tough yet fluid set.

 

B) 2 rounds:

– 500/400m row

– 15 KB swings

– 12/9 HR push up

R5M, repeat

 

Thursday 4/25

A) E3MOM x 6 sets:

– 5 bench press @ RPE 7

– After every set alternate:

• 8/side DB/KB single leg post deadlifts
• 10 DB lat pull-overs

 

B) E3MOM x 4-6 sets:

– 200m run

– 12 SA DB hang power clean + push press (6/side w/ 50/35)

– 30 double unders

*Goal is to increase speed every set.

 

Masters

A) E3MOM x 6 sets:

– 5 bench press (building)

– After every set alternate (3 times each):

• 8/side DB/KB single leg post deadlifts
• 10 DB lat pull-overs

 

B) E3MOM x 4-6 sets:

– 200m run (scale to hill run or 200/150m row)

– 10 SA DB hang power clean + push press (5/side)

– 30 single unders (scale to 15 jumping jacks)

 

Friday 4/26

A) E3MOM x 6 sets

– 5 back squats @ last week’s top set weight (RPE 8)

 

B) 5 sets:

– heavy sled drag down and back (heavy)

– hill sprint (half, ¾, full pace x 3)

 

C) 3 sets:

– 6-8 strict toes to bar

– 12-15 DB/BB curls

– 8-12/side DB tricep kickbacks

 

Saturday 4/27

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 4/28

8am Endurance

10-12pm Open Gym

Please join us for a special Saturday edition of our No Shower Happy Hour going down this Saturday from 3-5pm at Lakewood Brewing Co. Everyone is invited so bring your family and friends! They have an outdoor area that is dog friendly so bring your pooch too!

---

 

Monday 4/8

A) Every 2.5 minutes x 4 sets:

– TnG power snatch clusters 2.2.2

*Rest 10 seconds between doubles.

*Build to a tough but technically sound set.

 

B) AMRAP against a 2 min clock:

– 10 power cleans (115/75)

– 10 shoulder to overhead

R2M between sets for a total of 4 sets for max reps.

 

C) 3 sets for quality:

– 20 hollow rocks

– 12-15 reps DB delt triad (front raise, lateral raise, overhead press)

– 12-15 banded hamstring curls (seated or prone)

 

Tuesday 4/9

A) E3MOM x 5 sets:

Set 1: 4 bench press @ RPE 10 (around 90% 1RM)

Sets 2-5: 4 bench press @ 90% of set 1

*After every set perform 4 weighted pull-ups or 2 negative pull-ups.

 

B) AMRAP in 10 minutes

– 40 double-unders

– 10 alternating DB snatch (50/35)

– 8 kipping pull-ips

 

Wednesday 4/10

A) E3MOM x 5 sets – back squat

Set 1: 4 @ RPE 9-10 (around 88-90% of 1RM)

Sets 2-5: 4 @ 90% of set 1

 

B) For time:

– 1000/800m row

– 80 air squats

– 60 KB swings (53/35)

– 40 front rack KB walking lunges (20/leg)

– 60 KB swings (53/35)

– 80 air squats

*20 min cut-off.

*Switch arms on lunges whenever.

 

Thursday 4/11

A) E90S x 8 sets:

– 3 push press

*Start at weight for last week’s toughest set of 4

 

B) Every 8 minutes x 3 sets:

– 2 minutes max row for calories

– 2 minutes max burpee + box jump overs (24/20”)

– 400m run

*Goal is to reproduce similar rep numbers and run times each round.

 

Friday 4/12

A) Every 5 minutes x 5-6 sets for times:

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs (20/14)

*Goal is to try and keep set times within 15-20 sec off set 1.

 

B) 3 sets for quality:

– 8-10 ab wheel rollouts

– 12-15

 

Saturday 4/13

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

3-5pm No Shower Happy Hour @ Lakewood Brewing Co.

 

Sunday 4/14

8am Endurance

10-12pm Open Gym

You’ll see something a bit different in how our programming is laid out week to week this next month. Instead of a 5 day cycle where you see the the same movements on the same day of each week we are moving to a 6 day cycle in hopes to give a bit more variety to those who can only make certain days. For example, our squat cycle is on Monday of this week but won’t come around again until Tuesday or Wednesday of next week. You will also see a few days here and there that are designed to work on skills (like handstands this Wednesday). We are going to try this new layout over the month of April and reassess. Let us know what you think!

---

 

Monday 3/25

A) E3MOM x 5 sets – back squat

Set 1: 6 @ RPE 9-10

Sets 2-5: 6 @ 90% of set 1

 

B) 12 min AMRAP:

– 3 strict handstand push-ups

– 6 strict pull-ups

– 12 wallballs

 

*Scale HSPU with 35lb plate and abmat.

 

C) 3 sets for quality:

– 8 Chinese rows @ 2111 tempo

– 12 V-ups

 

Tuesday 3/26

A) E2MOM x 5 sets:

– 5 push press

*Start at 90% of 1RM strict press and build to a tough set.

 

B) E4MOM x 4-6 sets:

– 12/19 cal row

– 10 deadlifts (135/95, 115/75, 95/65)

– 8 hang power cleans

– 6 shoulder to overhead

 

Rx+ use 155/105.

 

Wednesday 3/27

A) Gymnastics mini-cycle

Every 90 sec x 3 sets total

Station 1:

L1 – 60 sec max 10ft handstand walk

L2 – 20-30 wall facing handstand elbow/shoulder taps

L3 – 20-30 wall facing handstand weight rocks/hold

Station 2:

– bent over BB supinated row @ 3011 tempo

Station 3:

– 20 alternating double KB front rack box step-ups

 

B) 4 rounds for time:

– 400m run

– 20 RKB swings (53/35)

– 15/12 HR push-ups

 

Thursday 3/28

A) E3.5MOM x 5 sets – deadlift

Set 1: 5 @ 82-86%

Sets 2-5: 5 @ 92% of set 1

*After every set perform 8 glute bridge DB bench press @ 2111 tempo.

 

B) 3 sets for quality:

– heavy sled drag down and back (forward/reverse)

– 8/side half kneeling landmine presses

 

C) 3 sets for quality:

– 6-8 strict toes to bar

– DB 21 gun salute

– AMRAP close grip push-ups

 

Friday 3/29

A) Every 3 minutes x 3 sets:

– TnG power snatch clusters 3.3.3

*Build to a tough but technically sound set

 

B) For time:

– 500/400m row

– 15 overhead squats (95/65, 75/55, 65/45)

– 15 burpees over the bar

– 500/400m row

– 12 overhead squats

– 12 burpees over the bar

– 500/400m row

– 9 overhead squats

– 9 burpees over the bar

 

C) 3 sets for quality:

– 12-15 DB/BB skull crushers

– 12-15 DB reverse lateral raises

– 12/15/side single sided glute bridges

 

Saturday 3/30

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 3/31

8am Endurance

10-12pm Open Gym