Want to burn a few extra calories this holiday season while helping out a great cause? Then sign up for the 100KM Challenge under team “East Dallas CrossFit”. Your $25 registration fee goes towards the Carry The Load foundation. Basically, you have from Thanksgiving until Christmas to row, bike, swim, and/or run (or a combo of the four) 100,000 meters (about 3,226 meters / day). If nothing else, it is a challenge to yourself. We will have a leader board set up at the gym to help keep track of all your meters, too!

Sign up for the 100KM Challenge by clicking this link!

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Monday 11/12

A) E2MOM – Back squat

Set 1: 5@45%

Set 2: 4@50%

Set 3: 3@60%

Set 4: 2@70%

Set 5: 2@70%

Set 6: 3@65%

Set 7: 4@60%

Set 8: 5@55%

*Should be completed with each set moving as fast as possible.

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 10 double KB front squats (35/25)

– 8 pull-ups

 

*RX+ use 53/35s with 6 CTB pull-ups or 3 bar MUs.

 

Tuesday 11/13

A) EMOM x 5 sets @ 60-80%

– 1 squat clean

+

E2MOM x 5 sets

– 1 squat clean @ 80+%

*Goal is to build to a heavy successful rep.

 

B) 10 rounds for time:

– 3 power cleans @ 75% 1RM clean

– 30 double unders

 

Wednesday 11/14

A) E2MOM x 8 sets:

– 5-5-3-3-2-2-1-1 strict overhead press

– after odd sets: 10 seated band rows

– after even sets: 10 band pull-aparts

 

B) For time:

– 50 cal row

– 40 shoulder to overhead (95/65)

– 30 toes to bar

– 20 burpees over the bar

 

*RX+ use 115/75.

C) 3 sets for quality:

– 10 DB RDLs

– 20 hollow rocks

 

Thursday 11/15

A) E2MOM – Back squat

Set 1: 5@50%

Set 2: 4@60%

Set 3: 3@70%

Set 4: 1@80%

Set 5: 1@85%

Set 6: 1@90%

Set 7: 1@95%

 

B) Every 4 minutes x 4-6 sets:

– 400m run

– 8 TnG deadlifts 225/155, 185/125, 155/105, 135/95

– 6 box jump overs (24/20”)

 

*Scale run to 300m if needed.

*RX+ use 275/185.

 

Friday 11/16

A) E2MOM – Bench press

Set 1: 5@60%

Set 2: 5@70%

Set 3: 5@75%

Set4-6: 4@80%

 

B) 4 sets for quality:

– heavy sled drag down and back

– 3 weighted chin-ups or negative chin-ups (supinated)

– 10-20 close grip-push-ups

 

C) 3 sets for quality:

– 10 BB curls

– 10 DB skullcrushers

 

Saturday 11/17

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/18

8am Endurance

10-12pm Open Gym

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Monday 11/5

A) E2MOM – Back squat

Set 1: 5@60%

Set 2: 3@70%

Set 3: 5@65%

Set 4: 3@75%

Set 5: 5@70%

Set 6: 3@80%

 

B) 2 rounds for time:

– 800m run

– 42 KB swings (53/35)

– 24 pull-ups

 

C) 3 sets for quality of:

– 8/side single leg DB Romanian deadlifts

– 8/side DB shoulder external rotations

 

Tuesday 11/6

A) E2MOM x 8 sets:

– 2 TnG squat cleans

*Build heavier than last week’s 3s.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 6-8 DB hang squat clean thrusters

3: 4-8 burpee box jump overs (24/20”)

 

Wednesday 11/7

A) E2MOM x 6 sets

– 5-5-3-3-2-2 overhead strict press

– switch every other set for 3 sets each

• 3 weighted or negative pull-ups
• 8 V-ups or lemon squeezes

 

B) Every 2 minutes x 3 sets

Station 1: 200, 300 or 400m run

Station 2: 15-30 dips

Station 3: 15-30 toes to bar

Station 4: 8-10 renegade rows

Renegade row = R row + push-up +  L row + push-up

 

Thursday 11/8

A) E2MOM – Back squat

Set 1: 3@70%

Set 2: 1@80%

Set 3: 3@75%

Set 4: 1@85%

Set 5: 3@80%

Set 6: 1@90%

Set 7: 5@70%

 

B) 8 min AMRAP:

– 150/125m row

– 10 alternating DB snatches (55/35ish)

– 10 abmat sit-ups

R4M

8 min AMRAP:

– 30 double unders

– 8 perfect push-ups

– 10 prisoner lunges

 

Friday 11/9

A) E2MOM – Bench press

Set 1: 5@65%

Set 2: 5@70%

Set 3: 3@75%

Set 4: 3@80%

Set 5: 2@85%

Set 6: 2@90%

 

B) 3 sets for quality:

– 6 snatch grip deadlifts – start at 55% 1RM deadlift

– 10 DB lat pull-overs

– 20 tricep push-downs

 

C) 3 sets for quality:

– 10 DB rear lateral raises

– 20 alternating DB curls (heavy)

– 10 sumo stance good mornings

 

Saturday 11/10

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/11

8am Endurance

10-12pm Open Gym

We had three teams compete in the scaled division of the Triple Threat team competition this past Saturday with our ladies team taking first place! Way to put on a show ladies!

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Monday 10/29

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 80%

Sets 4-6: 2 @ 85%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 8 thrusters (95/65)

– 12 KB swings (53/35)

 

*Rx+ use 115/75 BB and 70/44 KB

 

Tuesday 10/30

A) Every 2 minutes x 6 sets:

– 3 TnG squat cleans

*Goal is to work heavier than last week’s 5s.

 

B) Every 6 minutes x 3-4 sets:

– 400m run

– 6 power clean + jerk

– 8 pull-ups

– 10 burpees over the barbell

 

*Pick a weight for C&J that is tough but unbroken.

*RX+ perform CTB pull-ups or 3/2 muscle ups

 

Wednesday 10/31 – Happy Halloween!

A) E2MOM x 6 sets

– 5-5-5-3-3-3 overhead strict press

– switch every other set for 3 sets each

• 8/side bent over DB rows
• 8 V-ups or lemon squeezes

 

B) 12 min AMRAP:

– 200m run

– 5 deadlifts @ 70%

– 7 toes to bar

– 35 double unders

 

C) 3 sets for quality:

– 10 banded tricep push-downs

– 10 dips

– 10 BB curls

 

Thursday 11/1

2. A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 80%

Set 5: AMRAP @ 85%

 

1. B) For time:

– 300m run

– 30 DB snatches (55/35ish)

– 30 DB goblet hold reverse lunges

– 30 box jumps + step down (24/20”)

– 30/24 cal row

– 30 box jumps + step down

– 30 DB goblet hold reverse lunges

– 30 DB snatches

– 300m run

 

1. C) 3 sets for quality:

– 10 reverse flys w/ pause (no swing)

– 16 elevated psoas marches

 

Friday 11/2

1. A) E2MOM

– bench press

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 75%

Set 4-6: 3 @ 82.5%

Set 7: 5 @ 80%

Set 8: 10 @65%

 

1. B) 3 sets for quality:

– 10 BB Romanian deadlifts (tough but perfect)

– 10 DB lat pull-overs

– 10-15 close grip push-ups

– 20 DB hammer curls

– 20 banded pull-aparts

 

Saturday 11/3

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/4

8am Endurance

10-12pm Open Gym

Congrats to team Defend East Dallas on their 3rd place finish at Saturday night’s Throwdown At Sundown. Athletes performed one rep maxes in the front squat, jerk, deadlift, as well as a combine style bench press for time. All three of our ladies found new PRs too!

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Monday 10/22

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Sets 4-6: 2 @ 80%

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 DB front rack walking lunges (50/35s)

– 4-8 pull-ups

– 30 double unders

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

 

Tuesday 10/23

A) Every 3 minutes x 5 sets:

– 5 TnG squat cleans

*Work on proper BB cycling starting at 60% and building

 

B) 5 rounds for time:

– 20 KB swings (53/35)

– 10 burpee box jump overs (24/20)

*15 min cap.

 

C) 3 sets for quality:

– 10 DB Romanian deadlifts

– 10 bent over reverse flys w/ pause (no swing)

 

Wednesday 10/24

A) E2MOM x 5 sets

– strict overhead press

*build each set

 

B) 12 min running clock:

– 1500/1200m row

AMRAP in remaining time…

– 12 push press (95/65)

– 12 toes to bar

 

RX+ use 115/75.

 

Thursday 10/25

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 77.5%

Sets 4-6: 2 @ 82.5%

 

B) 3 rounds for time:

– 400m run

– 12 double DB front squats (53/35, 44/25, 35/18, 26/13)

– 24/18 HR push-ups

– 48 double unders

 

*RX+ use 70/44s.

 

Friday 10/26

A) E2M x 8 sets:

– 1 deadlift

– Switch between:

• 5-10 ring/box dips
• 10 DB bicep curls

*deadlifts should start at last weeks heaviest set of 2 and buld to about 95%.

 

B) 3 sets for quality:

– 8/side BB step-ups (knee height)

– 10/side single arm DB bench press

– 20 seated banded hamstring curls

– 20 banded tricep push downs

 

Saturday 10/27

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym 

 

Sunday 10/28

8am Endurance

10-12pm Open Gym

 

A big congratulations goes out to 5:30am athletes Alex Roberto and Matt Kessler on earning second place at The Festivus Games this past weekend! Great job guys!

Sorry for the delay in posting. The widespread internet outage yesterday didn’t help.

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Monday 10/15

A) Every 4 minutes x 3 sets

– 8 back squats

*Start at or heavier than last week’s 10s.

 

B) Every 3 minutes x 4-6 sets

– 15/12 cal row

– 12 thrusters 95/65

– 9 pull-ups

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

 

Tuesday 10/16

A) Every 2 minutes x 8 sets:

– clean and jerk

Sets 1-4: 2 reps @ 55-75%

Sets 5-8: 1 rep @ 80+%

*Build to a heavy set.

 

B) For time:

– 50 KB swings

– 25 toes to bar

– 100 double unders

– 40 KB swings

– 20 toes to bar

– 80 double unders

– 30 KB swings

– 15 toes to bar

– 60 double unders

 

Wednesday 10/17

A) Every 90 seconds x 10 sets:

– 1 bench press @ 85-95%

– 1 weighted pull-up or 1-2 negative pull-ups

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 15 box jump overs

 

C) 3 sets for quality:

– 16 banded pull-aparts

– 16 DB hammer curls

– 16 banded psoas marches

 

Thursday 10/18

A) EMOM x 5 sets

– 1 snatch @ 55-75%

+

E2MOM x 5 sets

– 1 snatch @ 80+%

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 18 DB snatches

– 15 sandbag squats

– 12 burpees over the bag

 

Friday 10/19

A) E2M x 8 sets:

– 2 deadlifts

– 5-10 ring/box dips

*deadlifts should start at last weeks heaviest set of 3 and buld to about 90%.

 

B) 3 sets for quality:

– heavy sled drag down and back

– 6-8 strict toes to bar

– 20 DB walking lunges

– 10/side half kneeling landmine presses

 

Saturday 10/20

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/21

8am Endurance

10-12pm Open Gym

A huge congrats goes out to Coaches Kat and Jon on the arrival of their baby boy and newest member of the EDCF family, Logan Frederick Bunner. Logan was born on 10/5 at 6:01pm weighing in at 7lb 13oz.

We wish Coach RJ the best as she travels to Spokane, WA this week to compete in the 2018 USA Powerlifting Raw Nationals!

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Monday 10/8

A) Every 5 minutes x 3 sets

– 10 back squats

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 10 double KB deadlifts 53/35

3: 20 double unders + 4-8 pull-ups

 

Rx+: 70/44 KBs, and CTB pull-ups

 

Tuesday 10/9

A) Every 2 minutes x 8 sets:

– 1 pause clean + 1 front squat + 1 split jerk

*Build to a heavy set.

 

B) For time:

– 800m run

+

4 rounds:

– 6 power cleans (135/95)

– 6 shoulder to overhead

– 6 burpees over the barbell

+

– 800m run

 

RX+ 155/105.

 

Wednesday 10/10

A) Every 90 seconds x 8 sets:

– 2 bench press @ 32X1 tempo

– 4 weighted or 2-4 negative pull-ups

*start bench press weight at heaviest set of 3’s weight from last week.

 

B) Every 3 minutes x 4-7 sets:

– 250/200m row

– 10 RKB swings (53/35)

– 4-8 toes to bar

 

Thursday 10/11

A) Every 2 minutes x 8 sets:

– 3 stop snatch pull + snatch

*Pauses at below knee, above knee, & high hang.

 

B) 6 rounds for time:

– 6 power snatches (95/65)

– 6 overhead squats

– 36 double unders

 

RX+ 115/75.

 

Friday 10/12

A) E3MOM x 6 sets

– 3 deadlifts @ 3111 tempo

– 8 L-seated DB press @ 2111 tempo

 

B) 3 sets for time:

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

– 8/side bent over rows

– 10 slide hamstring curls @ 20X1

– 8-10 barbell abdominal rollouts @ 2111

 

Saturday 10/13

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/14

8am Endurance

10-12pm Open Gym

The East Dallas Throwdown on Saturday was a blast! Thanks to everyone who came out and competed or participated. I love seeing how everyone comes together for events like this!

Here is a breakdown of how everyone did by placing thanks to Coach Jon’s Excel skills.

Also, we’ve got Throwdown shirts for sale which also commemorate our 7th birthday. These are for sale on the website and at the gym! Even if you didn’t do the Throwdown this weekend you are welcome to them! They are pretty sweet. Check them out here: http://www.eastdallascrossfit.com/shop/

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Monday 10/1

A) Every 75 seconds x 10 sets:
– 1 back squats @ 32X1 tempo

*Start at last week’s heaviest set of 2.

 

B) Every 3 minutes x 4-6 sets

– 250/200m row

– 12 wallballs

– 8 pull-ups

– 4 burpees over the rower

 

Tuesday 10/2

A) Every 90 sec x 8 sets:

– 1 hang clean + 1 clean + 1 split jerk

*To be performed as full squat cleans.

*Build to a heavy set.

 

B) 3 rounds for time:

– 400m run

– 10 hang power cleans (135/95)

– 50 double unders

 

Wednesday 10/3

A) E2M x 7 sets:

– 3 bench press @ 32X1 tempo

– 6 bent over barbell with pause at torso

*start deadlift weight at heaviest set of 5’s weight from last week.

 

B) For time:

– 30/24 cal row

– 30 toes to bar

– 30 box jumps w/ step down (24/20”)

– 30/24 cal row

– 30 RKB swings (53/35)

– 30 HR push-ups

– 30/24 cal row

 

Thursday 10/4

A) Every 90 sec x 8 sets:

– halting snatch deadlift @ knee +

snatch pull +

snatch

 

B) 5 sets @ 90%

– 200m run

– 8 overhead squats (95/65)

– R60S

 

Friday 10/5

A) E3MOM x 5 sets

– 5 deadlifts @ 3111 tempo

– 7/side half kneeling DB press @ 2111 tempo

 

B) 3 sets for time:

– 10/side single arm KB front rack walking lunges

– 10 chest supported rows with pause

– 20 banded hamstring curls with pause

– 8/side plank knee to opposite elbow (controlled)

 

Saturday 10/6

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/7

8am Endurance

10-12pm Open Gym