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Monday 6/11

A) Every 3 min x 6 sets:

– 3 x back squat @ 85-88%

*This should be heavier than your set of 8s from last week.

B) Against a 3 min clock:

– 500/400m row

– max DB man-makers in remaining time (55/35ish)

R3M

Against a 3 min clock:

– 500/400m row

– max burpee box jump overs (24/20”)

R3M

Against a 3 min clock:

– 500/400m row  

– max DB man-makers in remaining time (55/35ish)

R3M

Against a 3 min clock:

– 500/400m row  

– max burpee box jump overs (24/20”)

1 man-maker = row + push up + row + push up + squat clean + thruster

Tuesday 6/12

A) E2MOM x 6 sets:

– 4 TnG power cleans

*Build as you go to a heavy but fluid set of 4. Heavier than last week’s 5s.

B) Every 5 minutes x 4-5 sets @80-90%

– 400m run

– 10 hang power cleans (135/95)

– 50 double unders

Wednesday 6/13

A) EMOM x 5 sets

– pause snatch @ 55-75%

*Pause 2 counts at knee cap.

+

E2MOM x 5 sets

– snatch @ 80, 85, 90+, 90+, 90+%

B) For time

– 800m run

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

– 15 toes to bar

– 10 overhead squats

– 10 toes to bar

– 5 overhead squats

– 5 toes to bar

– 800m run

RX+ use 115/75

Thursday 6/14

EMOM x 5-6 sets

RX

1: 200m run

2: 8 shoulder to overhead (135/95, 115/75, 95/65)+ 6 burpees over the bar

3: 250/200m row

4: 15 RKB swings (70/44)

5: rest

Friday 6/15

A) Every 3 minutes x 6 sets:

– 3 x bench press @ 82%

– 3 x weighted pull-ups (sub banded negatives)

B) 3 sets for quality:

– 8/side rear foot elevated split squats @ 2011

– 10 prone DB hamstring curls @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

Saturday 6/16

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

Sunday 6/17

8am Masters

10am-12pm Open Gym

Thank you to everyone who brought in a buddy for Bring A Friend Day on Saturday! We had quite the turnout! Workout out or training is a social event and it always helps to have an introduction to a new program through someone you know. We are looking forward to doing more in the future!

Monday 6/4

A) Every 3 min x 5 sets:

– 5 x back squat @ 82%

*This should be heavier than your set of 8s from last week.

B) Against a 3 min clock:

– 400m run

– max thrusters in remaining time (95/65)

R3M

Against a 3 min clock:

– 400m run

– max burpee pull-ups

R3M

Against a 3 min clock:

– 400m run

– max thrusters in remaining time (95/65)

R3M

Against a 3 min clock:

– 400m run

– max burpee pull-ups

*Pull-ups start from a locked out hanging arm position.

*RX+ perform 115/85 thrusters & burpee + bar or ring muscle ups

*Scale run to 300m if you aren’t getting at least 20-30 seconds of work in.

Tuesday 6/5

A) E2MOM x 6 sets:

– 5 TnG power cleans

*Build as you go to a heavy but fluid set of 5

B) Every 5 minutes x 4-5 sets @80-90%

– 30/24 cal row or AB

– 20 RKB swings (53/35)

– 10 shoulder to overhead (115/75)

*RX+use 70/44 for KBs, 135/95 for S2O.

Wednesday 6/6

A) E2M x 3 sets:

– 3 high hang snatch @ 55-65%

+

E2MOM x 3 sets:

– 2 hang snatch @ 70-80%

+

E2MOM x 4 sets

– 1 snatch @ 85+%

*Both should be received in a squat position. Reset for every rep. Not TnG.

B) 5 rounds for time:

– 200m run

– 8 power snatch (75/45)

– 8 box jump overs

*Power snatches should be cycled well and mostly UB. Be kind to the smaller plates.

Thursday 6/7

A) EMOM x 5-6 sets

RX

1: 250/200m (scaled 200/160m) or 1km .5/.4km AB

2: 8 deadlifts (225/155, 185/135, 155/105, 135/95) + 10-12 hand release push-ups

3: 20 double unders + 8 toes to bar

4: 12 double KB/DB walking lunges (55/35ish)  

5: rest

RX+ up deadlift weight to 275/205

B) 3 sets for quality:

– 16 banded pull aparts

– 16 alternating hollow hold psoas marches w/ monster band

Friday 6/8

A) Every 3 minutes x 5 sets:

– 5 x bench press @ 82%

– 5 x weighted pull-ups (sub banded negatives)

B) 3 sets for quality:

– 8/side rear foot elevated split squats @ 2011

– 10 prone DB hamstring curls @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

1. C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

Saturday 6/9

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

Sunday 6/10

8am Endurance

10am-12pm Open Gym

This coming Memorial Day we will be holding “Murph”, an annual event that honors a fallen hero. There will be both a half version and a full version of the WOD. Please register below by clicking the appropriate link:

Half (starts @ 9:10am) 

Full (starts @ 9:30am)

Heats will start on time so please get to the gym early to warm-up. You are able to partition the pull-ups, push-ups and air squats however you want. If you have a weight vest, wear it. Eat and hydrate well beforehand. This is a tough one!

•
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Taliban fighters were immediately alerted of the SEALs’ presence.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We at EDCF will honor his sacrifice and memory though The Murph Challenge this coming Memorial Day.

Monday 5/21

A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 10 from last week.

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

*This is a classic tester. Scale appropriately so you can keep moving and don’t hold back.

C) 3 sets for quality:

– 20 hollow rocks

– 10 BB glute bridges @ 20X1

Tuesday 5/22

A) EMOM x 5 sets:

– clean & jerk @ 55-75%

+

E2MOM x 5 sets:

– clean & jerk @ 80-95+%

B) E2MOM x 4-7 sets

– 12/9 cal row

– 5 TnG power cleans + 5 burpees over the bar (135/95)

*Rx+ perform 15/12 cal row, 155/105, 7 burpees over the bar

Wednesday 5/23

A) E2MOM x 8 sets:

– 1 power snatch + 1 overhead squat + 1 hang snatch

*Build to something tough with no misses.

B) Four rounds for time of:

– 400m run

– 12 alternating single arm DB snatches (55/35 lbs)

– 10 box jump overs

Thursday 5/24

A) “EDCF Baseline Interval Test”

Every 5 minutes x 6 sets for times:

RX+

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs 20/14

RX

– 5 strict pull-ups

– 10 toes to bar

– 15/12 push-ups

– 20 wallballs (20/14

Scaled

– 5 banded pull-ups (tough)

– 10 kipping high knees OR abmat-sit-ups

– 15 elevated push-ups

– 20 wallballs (14/10)

B) 3 sets for quality:

– 10 Romanian deadlifts @ 30X1 (keep bumpers off ground)

– 10 bent over reverse flys w/ pause

– 10 ring rows @ 30X1 (tough)

Friday 5/25

A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 slide hamstring curls @ 2011

– 10/side single arm standing DB presses @ 2111

*If possible, increase load from last week.

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

Saturday 5/26

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 5/27

8am Endurance

10am-12pm Open Gym

Monday 5/28

Memorial Day Murph

For time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition pull-ups, push-ups, air squats however you like.

*If you have a weight vest, wear it.

Open Gym

We are now running Open Gym every week on Saturdays from 10-11am and Sundays from 10am-12pm. Come make up a missed workout, work on your weaknesses, mobilize and recover, or just hang out!

Monday 5/14

A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 10 from last week.

B) E2MOM x sets 4-6 sets

1: 250/200m row @ 90 %

2: 30 double unders + 10 thrusters (95/65) + 4-8 toes to bar

Tuesday 5/15

A) E2M x 3 sets:

– (3 cleans) + 1 jerk  @ 55-65%

+

E2MOM x 3 sets:

– (2 cleans) + 1 jerk @ 70-80%

+

E2MOM x 4 sets

– (1 clean) + 1 jerk @ 85+%

*Both should be received in a squat position. Reset for every rep. Not TnG.

B) E3MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Go heavier on deadlifts than last week. .

*Scale dips down with bands or up with added weight.

C) 60/60 row or assault bike x 5-7 sets

– 60 sec at 90% pace

– 60 sec rest (easy spin for AB)

*Keep at same pace for all sets.

Wednesday 5/16

A) E2MOM x 5 sets:

– 5 overhead squats @ 2011 tempo

B) E4MOM x 4-6 sets:

– 500/400m row

– 5 hang squat snatches (115/75, 95/65, 75/45, 45/35)

– 10 burpees over the barbell

*Work with a weight that can be moved through good technique for all sets.

Thursday 5/17

A) Every 8 minutes x 4-5 sets @ 80-90%:

– 400m run

– 8 burpee + pull-ups

– 12 single arm DB hang clean and jerk (6/side @ 50/35ish)

– 16 box jump overs (24/20”)

– 50 double unders

*Switch order every set but keep times the exact same.

B) 3 sets for quality:

– 10 heel slide hamstring curls @ 20X1

– 15 sec/ side 90 degree leg hold

– 10 bent over reverse flys

Friday 5/18

A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 BB Romanian deadlifts from rack @ 2011

– 10/side half kneeling DB presses @ 2111

*If possible, increase load from last week.

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

Saturday 5/19

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 5/20

8am Endurance

10am-12pm Open Gym

Monday 5/7

A) E4M x 3 sets:

– 10 back squats

*These should be heavier than your sets of 10 from last week.

B) “Jackie”

– 1000m row

– 50 thrusters 45/35

– 30 pull-ups

Tuesday 5/8

A) E2M x 3 sets:

– 3 cleans @ 55-65%

+

E2MOM x 3 sets:

– 2 cleans @ 70-80%

(hang, floor)

+

E2MOM x 4 sets

– 1 clean @ 85+%

(floor)

*Both should be received in a squat position. Reset for every rep. Not TnG.

B) E3MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Go heavier on deadlifts than last week. .

*Scale dips down with bands or up with added weight.

C) 60/60 row or assault bike x 5-7 sets

– 60 sec at 90% pace

– 60 sec rest (easy spin for AB)

*Keep at same pace for all sets.

Wednesday 5/9

A) E2MOM x 5 sets:

– 5 overhead squats @ 2111 tempo

B) E3MOM x 4-7 sets:

– 200m run

– 8 power snatches (75/45)

– 8 toes to bar

– 8 burpees

RX+ use 95/65.

Thursday 5/10

A) Every 8 minutes x 4-5 sets @ 80-90%:

– 500/400m row

– 15 push press (95/65)

– 15 KB swings (53/35)

– 15 box jumps – step down (24/20”)

– 50 double unders

*Switch order every set but keep times the exact same.

B) 3 sets for quality:

– 10/ side hip extensions w/ pause at top

– 15 sec/ side 90 degree leg hold

– 10 banded pull-aparts

Friday 5/11

A) E4MOM x 3 sets:

– 10 bench press

– 10/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 BB Romanian deadlifts from rack @ 2011

– 10/side half kneeling DB presses @ 2111

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

Saturday 5/12

8am Masters

9am CrossFit

10am Intro to CrossFit / Open gym

Sunday 5/13

8am Endurance

10am-12pm Open Gym

We wanted to make Open Gym official. Starting this week we will have Open Gym slotted for every Saturday from 10-11am as well as every Sunday from 10am-12pm. Come in and work on missed workouts, skills, mobility, or just come to hang out for a bit!

Monday 4/30

A) E4M x 3 sets:

– 10 back squats

*These should be heavier than your sets of 10 from last week.

B) Every 2 minutes x 4-5 sets:

Station 1: 32/24, 26/18, or 20/15 cal row

Station 2: 20 wallballs + 10 burpees

*Scale reps as needed to keep intensity up.

Tuesday 5/1

A) EMOM x 10 sets:

– 1 x split jerk @ 65-95+%

*First 3 sets use a pause on the catch.

*Last day for the cycle.

B) 5 rounds for time:

– 50 – 40 – 30 – 20 – 10 double unders

– 15 – 12 – 9 – 6 – 3 shoulder to overhead (135/95, 115/75, 95/65, 75/45)

– 6 burpees over the barbell

Wednesday 5/2

A) E2M x 3 sets:

– 3 position clean @ 55-65%

(high hang, hang, floor)

+

E2MOM x 3 sets:

– 2 position clean @ 70-80%

(hang, floor)

+

E2MOM x 4 sets

– 1 clean @ 85+%

(floor)

*Both should be received in a squat position.

B) E3MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Go heavier on deadlifts than last week. .

*Scale dips down with bands or up with added weight.

C) 30/30 row or assault bike x 8-12 sets

– 30 sec at 90% pace

– 30 sec rest (easy spin for AB)

*Keep at same pace for all sets.

Thursday 5/3

A) 2 times through:

6 min @ 80-90%

– 500/400m row

– in remaining time:

• 4 toes to bar
• 6 box jumps
• 8 push-ups

R3M

6 min @ 80-90%

– 400m run

– in remaining time:

• 4 CTB pull-ups
• 6 RKB swings (70/44)
• 8 jumping lunges

R3M

B) 3 sets for quality:

– 10/ side hip extensions w/ pause at top

– 15 sec/ side 90 degree leg hold

– 10 banded pull-aparts

Friday 5/4

A) E4MOM x 3 sets:

– 10 bench press

– 10/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

B) 3 sets for quality:

– 20 alternating dual KB front rack walking lunges

– hand over hand sled pull (heavy and fast)

– 20 hollow rocks

C) 3 sets for quality:

– 10 bicep curls

– 10 tricep extensions

Saturday 5/5

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 5/6

8am Endurance

10am-12pm Open Gym

Congratulations to all of our EDCF athletes who competed at this past weekend’s Festivus Games. Veronica, Wayne, and Britteney took home some new hardware too! These five put in more than a few Sunday’s preparing and it showed. Well done y’all!

New class times coming hot this week! Starting today we will be offering a 4:30pm class Monday through Friday.

Monday 4/23

A) E4M x 3 sets:

– 10 back squats @ 20X1 tempo

*These should be heavier than your sets of 15 from last week.

B) E2MOM x 5-8 sets @ 95%

– 12/9 cal row

– 10 wallballs (20/14)

– 4-8 burpees

*Pick a rep number based on ability and stick to it.

*Complete at least 5 sets even if you have to rest a set.

Tuesday 4/24

A) EMOM x 10 sets:

– 1 x split jerk @ 65-95%

*First 3 sets use a pause on the catch.

B) E3MOM x 4-7 sets:

– 200m run

– 10 shoulder to overhead (115/75)

– 15 RKB swings (70/44)

Wednesday 4/25

A) E3MOM x 8 sets:

– 1 hang clean + 1 clean

*Both should be received in a squat position.

B) E4MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Pick a weight that’s tough for all sets on deadlifts.

*Scale dips down with bands or up with added weight.

C) 30/30 row or assault bike x 8-12 sets

– 30 sec at 90% pace

– 30 sec rest (easy spin for AB)

*Keep at same pace for all sets.

Thursday 4/26

A) 8 min @80-90%

– 1000/800m row

– in remaining time AMRAP:

• 5 toes to bar
• 10 prisoner lungs

R4M

8 min @80-90%

– 800m run

– in remaining time AMRAP:

• 5 strict pull-ups
• 10 box jumps – step down

R4M

8 min AMRAP @80-90%

– Pick 1000/800m row or 800m run

• 5 strict handstand push-ups
• 10 RKB swings

B) 3 sets for quality:

– 8 BB good mornings @ 30X1

– 16/side glute wall slides

– 8/side red band resisted knee drives

Friday 4/27

A) E4MOM x 3 sets:

– 15 bench press

– 15/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

B) 3 sets for quality:

– 1 lap sled drag (heavy and fast) – forward down and back

– 1 lap/arm contralateral carry

– 30-45 sec accumulated L-sits

– 8/side banded knee drives (red band)

Saturday 4/28

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

Sunday 4/29

8am Endurance

10am-12pm Open Gym