---

 

Monday 10/23

A)  E3MOM x 3 sets

– 10 back squats

*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.

*Last day for 10s.

 

B) Every 3 minutes x 4-6 rounds:

– 8 pull-ups

– 10 thrusters (95/65)

– 12 burpees

– 30 double-unders

 

Tuesday 10/24

A) E3M x 3 sets:

– 10 strict overhead presses

– 10 bent over supinated barbell rows

 

B) E2M x 4-6 sets @ 90%:

– 200m run

– 6-10 rings dips

 

C) EMOM x 8 min:

1: 8-12 V-ups

2: 45-60 second floor FLR

 

Wednesday 10/25

A) E2M x 3 sets:

– 3 position snatch @ 55-65%

(high, hang, floor)

+

E2M x 3 sets:

– 2 position snatch @ 70-80%

(hang, floor)

+

E2M x 3 sets:

– 1 snatch 85-90+%

*Work from the power snatch if overhead squat mobility is limited.

 

B) Every 6 min x 3-4 sets:

– 500/400m row

– 12 overhead squats (115/75, 95/65, 75/45)

– 12 burpees over the barbell

 

Thursday 10/26

A) 2 sets:

7 min AMRAP @ 90%

– 1000/750m row

– In your remaining time cycle:

• 5 pull-ups
• 10/7 perfect push-ups
• 15 air squats

R3M

7 min @ 90%

– 800m run

– In your remaining time cycle:

• 5 burpees
• 10 sit-ups
• 15 RKB swings (53/35)

R3M

 

*Try and score the same your second time through.

 

B) 3 sets for quality:

– 20 hollow rocks

– 20 banded pull aparts

– 5 TGUP sit-ups each side

*TGUPSU are heavier than last week.

 

Friday 10/27

A) E3MOM x 4 sets

– 10-8-6-4 deadlift (55-65-75-85%)

– 6-8/side single arm DB press (pause at shoulder)

*Don’t drop your weight! If you can’t control the barbell down then it is too heavy.

 

B) 3 sets for accessory:

– heavy double KB complex:

• 8 deadlifts
• 7 cleans
• 6 shoulder to overhead

– seated sled drag face pull

– 8/side DB weighted step-ups

– 45-60 sec ring or floor FLR

 

Saturday 10/28

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 10/29

8am Endurance

TBD Open Gym

Big congrats to all of our Festivus Games athletes (Beaux, Ben, Wayne, Veronica, and Heather) who showcased their hard work this past Saturday at CrossFit Lavon. Veronica and Heather walked away with second place!

---

 

Monday 10/16

A) E2MOM x 8 sets:

– clean + split jerk

*Build from 65-95+% to a heavy but sharp single.

 

B) CrossFit Open 13.4

7 min AMRAP:

– 3 clean and jerk (135/95)

– 3 toes to bar

– 6 clean and jerk

– 6 toes to bar

– 9, 12, 15… increasing by 3 reps each set.

*C&J performed ground to overhead style.

 

C) Accessory – 3 sets:

– 20 supinated banded pull-aparts

– 6 KB windmills per side

 

Tuesday 10/17

A) E3MOM x 3 sets

– 10 back squats

*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.

 

B) Every 6 min x 3-4 sets @ 80-90%:

– 400m run

– 20 KB swings (53/35)

– 20 wallballs (20/14)

 

Wednesday 10/18

A) E2M x 3 sets:

– 3 high hang snatch (55-65%

+

E2M x 3 sets:

– 2 hang snatch (70-80%)

+

E2M x 3 sets:

– 1 snatch (85-90+%)

*Work from the power snatch if overhead squat mobility is limited.

 

B) Every 90 sec x 5 sets each:

1: 200m run @ 95%

2: 20/15, 15/12, or 12/9 cal row @ 95%

*Row should put you around 60 sec of work.

*Big rower? Up to 24/18 cal.

 

Thursday 10/19

A) EMOM x 10 min

1: 2-3 bench press

2: 2-3 supinated weighted pull-ups

*Start where you ended on last week’s BP and WPU.

 

B) Every 3 minutes x 4-6 rounds:

– 30 double unders

– 8 pull-ups

– 10/7 perfect push-ups

– 12 box jumps – SD (24/20”)

 

RX+ perform 8 CTB bar pull-ups.

 

C) Accessory – 3 sets:

– 10 bicep curls (BB or DB)

– 10 shoulder raises

 

Friday 10/20

A) E3MOM x 4 sets

– 10-8-6-4 deadlift (50-60-70-80%)

– 10 DB Z-press

 

B) 3 sets for quality:

– Heavy DB complex: 6 cleans + 6 FR forward lunges + 6 shoulder to overhead

– Sled drag down and back (heavy but steady)

– 6-8 toes to bar with pause at bottom

– 10/side bent over DB rows

 

Saturday 10/21

8am Masters CF

9am CrossFit

10am Free Intro / Open Gym

 

Sunday 10/22

8am Endurance

Open Gym TBD

Monday 10/9

A) E2MOM x 8 sets:

– power clean + hang squat clean + split jerk

*Build to a heavy but sharp single.

 

B) Three rounds for time of:

– 50 double unders

– 15 toes to bar

– 10 push press (135/95, 115/75, 95/65)

*Keep these as push presses, they are not shoulder to overhead.

 

C) 3 sets:

– 15/side single leg hip extensions

– 10 bent over DB row

 

Tuesday 10/10

A) E3MOM x 3 sets

– 10 back squats

*Pick a weight you think you can stay at for 3 sets.

 

B) EMOM x 4-6 sets:

1: 6 pull-ups + 4 burpee box jump overs (24/20”)

2: 6 DB thrusters (55/35) + 4 burpee box jump overs

3: 12/9 cal row

 

RX+ perform 1-3 muscle-ups instead of pull-ups. Pick a number and stay with it. Also up row to 15/12 calories.

 

Wednesday 10/11

A) 5 min @ 90%

– Row 500m

– 30 RKB swings (53/35)

– AMRAP double unders in remaining time

R3M

5 min @ 90%

– 800m run

– AMRAP burpees to 6” target

R3M

5 min AMRAP

– Row 500m

– 30 RKB swings (53/35)

– AMRAP double unders in remaining time

R3M

5 min AMRAP

– 800m run

– AMRAP burpees to 6” target

 

*Try and score the same your second time through.

 

B) 3 sets for quality:

– 20 hollow rocks

– 20 banded pull aparts

– 5 TGUP sit-ups each side

 

Thursday 10/12

A) E3M x 5 sets:

– 3-4 bench press @ 20X1

– 3-4 supinated weighted pull-ups

*stay slightly heavier than last week on BP.  

 

B) E3M x 3 sets:

– 6 Romanian deadlifts @ 20X1 (50-60% DL 1RM)

– 10 DB tricep rollback extensions

– 10 DB hammer curls

*SDL are slightly heavier than last week.

 

C) For time:

– 50/35 push-ups

– 40/30 cal row

– 30 box jumps – SD (24/20”)

– 20 alternating DB snatch (75/45, 55/35, 35/25)

– 10 strict pull-ups

 

*Make sure form on push-ups stays consistent. Scale to a progression that lets you do at least 10 UB from the start.

*RX+ perform 10/7 bar muscle-ups.

 

Friday 10/13

A) EMOM x 5 sets:

– 1-2 front squat @ 65-85%

*building by 5% each set

+

E2MOM x 4-5 sets:

– 1 front squat @ 85-100+%

*Build to a heavy rep based on form and feel.

 

B)  3 sets for quality:

– 1-3 rope climbs or 3-5 rope climb progressions

– farmer’s carry x 1 lap (heavy, steady walk)

– 8-10 single arm DB standing press @ 2111

– 6-8/side BB front rack rear foot elevated split squat

 

*No jumps on RCs.

 

Saturday 10/14

8am Masters CF

9am CrossFit

10am Free Intro / Open Gym

 

Sunday 10/15

8am Endurance

10am-12pm Open Gym 

---

Monday 9/25

A) E2MOM x 8 sets:

– 2 power cleans + 2 front squats

*Build from 70-80% of 1RM clean.

 

B) “The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

– 3 Power Cleans (135/95)

– 6 Push-Ups

– 9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

Tuesday 9/26

A) EMOM x 8 min

– 1x split jerk @ 65-75%

*pause 1-2 seconds in receiving position before recovery steps.

 

B) E4M x 4-5 sets:

– 400m run

– 10 push press (135/95)

– 8 CTB pull-ups

 

*RX+ sub 2-5 muscle ups. Pick a number of MUs and hit it for every set.

*Scale to every 5 minutes if you aren’t getting at least 60s of rest.

*Keep times the same across sets.

 

Wednesday 9/27

A) E2MOM x 8 sets:

– 1 snatch pull + 1 hang snatch + 1 overhead squat

 

B) E5M x 4 sets

– 6 TnG power snatches (building per set)

– 8 NPU burpee box jumps (20/16”) AFAP

– 20 sec all out row

 

Thursday 9/28

A) E3M x 4 sets:

– 4-6 bench press @ 20X1

– 6-8 single arm ring rows/side @ 20X1

*stay slightly heavier than last week on BP.  

 

B) E3M x 3 sets

– 6 sumo deadlifts @ 21X1 (at 50% 1RM DL)

– 8-10/side single arm standing DB tricep extensions

 

C) 2 rounds for time:

– 25 toes to bar

– 50 RKB swings (53/35)

– 75 double unders

 

Friday 9/29

A) E2MOM x 5 sets:

– 2 front squat

*Start at heaviest triple from last week and build.

 

B) 3 sets for quality:

– 1 lap double KB overhead walk (AHAP)

– 16 reps death march + 16 reps walking lunge (go right into lunges)

– 8 atlas stone to shoulder (alternate shoulders)

– L-sit x 30 sec (accumulated if not unbroken)

 

Saturday 9/30

8am Masters

9am CrossFit

10am Intro To CrossFit / Barbell / Open Gym

 

Sunday 10/1

8am Endurance

Team Defend East Dallas at the 2017 Killswitch Competition in Hutto, TX over the weekend.

---

 

Monday 9/18

A) E2.5M x 6 sets – back squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-6 – 1 rep @ 90-95%

*Build slightly heavier than last week.

 

B) EMOM x 4-6 sets:

1: 12/9 cal row

2: 20 double unders + 4-8 toes to bar

3: 6 DB burpee box step-ups (35/25/hand)

 

*RX+ row 15/12 cal and do 30 DUs with 8 T2B.

 

Tuesday 9/19

A) E2M x 8 set:

– power clean + push jerk

*Build to a heavy single rep.

 

B) “Grace”

– 30 clean and jerks for time (135/95)

*Scale to a weight that lets you stay sharp and enables you to start with a bigger set such as 95/65 or 75/45.

 

C) 3 sets for quality:

– 12 hollow hold banded psoas march (band around feet)

– 12/side single leg banded glute bridge (band around knees)

 

Wednesday 9/20

A) E3MOM x 4 sets:

– 5 Romanian deadlifts @ 30X1

– 5-10 supinated strict pull-ups

– 10 lemon squeezes from hollow position

*Accumulate at least 8 sHSPU. Scale to banded, box, or L-seated DB press.

 

B) 20 min AMRAP at 80-90%:

– 10 DB snatch – alternating (50/35)

– 10 abmat sit-ups

– 10 prisoner lunges

– 5 CTB pull-ups

– 10 NPU burpees

– 30 double unders

*This is what we have been building to. Time to test your ability to pace!

 

Thursday 9/21

A) E3M x 4 sets:

– 5-7 bench press @ 20X1

– 8-10 bent over DB torso rows/side @ 20X1

*stay slightly heavier than last week on BP.  

 

B) 5 rounds for time:

– 200m run

– 12/8 hand release push-ups

– 10 box jumps – step down (24/20”)

 

Friday 9/22

A) E2MOM x 5 sets:

– 3 front squat

*Start at heaviest triple from last week and build.

 

B) 3 sets for quality:

– 1 lap BB front rack carry @ 1RM FS

– 8/side single leg DB hip extension (from ground)

– 20-30 L-hang flutter kicks

– 12 x bent over reverse fly @ 2110 (no swing)

 

Saturday 9/23

8am Masters

9am CrossFit

10am Barbell/Free Intro

 

Sunday 9/24

8am Endurance

Open Gym TBD

Want to take a little road trip this Saturday? Come out and support team Defend East Dallas (Imelda, Liz, RJ, Mitch, Mike K., and myself) at the Killswitch Team Competition in Hutto, TX. We could use all the support we can get as we tackle a day full of WODs!

---

 

Monday 9/11

A) E3MOM x 6 sets – back squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-6 – 1 rep @ 90-95%

 

B) RX

For time:

– 1000/800m row

– 100 wallballs (20/14)

– 1000/800m row

 

Scaled

For time:

– 800/600m row

– 75 wallballs

– 800/600m row

 

Tuesday 9/12

A) E2MOM x 5 sets:

– 5 TnG power clean + push jerk

*Use your heaviest weight from last week and stay or build.  

*Work on connecting reps efficiently.

 

B) 3 sets for max reps:

– 45 seconds of KB swings (70/53, 53/35)

– 15 seconds rest

– 45 seconds of burpees

– 15 seconds rest

– 45 seconds of shoulder to overhead (115/75, 95/65)

– 15 seconds of rest

 

Wednesday 9/13

A) E3MOM x 4 sets:

– 6 Romanian deadlifts @ 30X1

– Max effort strict handstand push-ups

– 10 lemon squeezes from hollow position

*Accumulate at least 8 sHSPU. Scale to banded, box, or L-seated DB press.

 

B) 2 sets:

5 min AMRAP @ 90%

– 8 DB snatch (50/35) – alternating

– 8 ambat sit-ups

– 8 prisoner lunges

R1M

5 min AMRAP @ 90%

– 4 CTB pull-ups

– 8 NPU burpees

– 30 double unders

R1M

 

Thursday 9/14

A) E3M x 4 sets:

– 6-8 bench press @ 20X1

– 8-10 bent over DB rows/side @ 20X1

*Build to a tough set of 8 on BP.

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 10 dual DB ground to shoulder (50/35)

 

C) 2-3 sets for quality:

– 20 elevated psoas march

– coach stretch x 30 sec / side

 

Friday 9/15

A) E2MOM x 5 sets:

– 1 pause front squat @ 32X1 + 2 front squats

*build to a heavy set. Start at the heaviest 3 from last week.

 

B) 3 sets not for time:

– dual KB front rack Bulgarian split squat x 8/side @ 30X1

– banded supinated strict CTB pull-ups x 10-15 reps

– earthquake bar hold x 45-60 seconds

– suitcase carry x 1 lap/side

 

Saturday 9/16

8am Masters

9am CrossFit

10am Barbell/Intro To CrossFit

 

Sunday 9/17

8am Endurance

Gym PSA: Please DO NOT write on the mats with chalk for everyday workouts. There are times we will break out the chalk sticks (Murph). If you really can’t remember what is written on the board then we will have personal whiteboards for you to use in the near future.

It is hard enough keeping the gym clean with the doors open. This will help immensely. Thank you.

---

 

Monday 9/4 – Labor Day (9am Only)

Hero WOD “Whitten”

5 rounds for time:

– 22 Kettlebell Swings (70/53)

– 22 Box Jumps (24/20 in)

– 400m Run

– 22 Burpees

– 22 Wall Ball Shots (20/14 lbs)

 

*This is a long one. If you need to scale to 4 or 3 rounds then do so.

 

Tuesday 9/5

A) E3MOM x 3 sets:

– 6 TnG power clean + push jerk

*Use your heaviest weight from last week and stay or build.  

*Work on connecting reps efficiently.

 

B) EMOM x 4-6 sets:

1: 12/9 cal row

2: 20 double unders + 5 shoulder to overhead

3: 8 pull-ups

 

RX+: 15/12 cal row, 185/125, 3-5/1-3 muscle ups

RX: 155/105, CTB pull-ups or

Scaled I: 135/95

Scaled II: 115/75, 60 single unders

Scaled III: 95/65, 40 single unders

 

Wednesday 9/6

A) E3MOM x 4 sets:

– 5 strict overhead seated press @ 2111

– max effort ring dips @ 2111

– 10 medball hamstring curls @ 2111

 

B) 6 min AMRAP@ 80-90% pace:

– 8 DB snatch (50/35) – alternating

– 8 ambat sit-ups

– 8 prisoner lunges

R2M x 3 sets

 

*Goal is to match scores on all three AMRAPs. Start over each set.

 

Thursday 9/7

A) Every 10 minutes x 3 sets

RX:

– 400m run

– 10 burpee box jump-overs (24″/20″)

– 15 toes to bar

– 20 wall ball shots

– 30/20 cal row

 

Scaled:

– 200m run

– 10 burpee box jump-overs (24″/20″)

– 15 toes to bar

– 20 wall ball shots

– 20/15 cal row

 

B) 3 sets:

– 20-30 sec bird dog / side

– 20 elevated psoas march

 

Friday 9/8

A) E3MOM x 5 sets:

– 5-4-3-3-3 pause front squat @ 32X1

*build to a heavy set of 3. Use the heaviest 5 & 4 from the last two weeks.

 

B) 3 sets for quality:

– 1 lap BB walk @ 1RM BS weight

– 20 death march – alternating

– 20 hollow rocks

– max effort strict supinated pull-ups

 

Saturday 9/9

8am Masters

9am CrossFit

10am Barbell/Intro To CrossFit

 

Sunday 9/10

8am Endurance

 

Thanks to everyone who came out to help us celebrate turning 6 this past Saturday!

Being backed by such a great community is what separates us from the rest. It also makes it easy to come to “work” everyday. Thank goes out to all of our awesome members, too!

---

 

Monday 8/28

A) E2M x 5 sets:

– back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

+

E3M x 1-2 sets:

Set 6 – 1 rep @ 95+%

Set 7 – 1 rep @ 95+%

*Test if feeling it. If not then complete 95% and stop.

 

B) EDCF Capacity Test 1.3

For max reps and calories:

– 4 minutes row for calories

Rest 60 seconds

– 3 minutes of strict supinated pull-ups

Rest 60 seconds

– 2 minutes of back squat (BW/.75BW)

Rest 60 seconds

– 1 minute of burpees to target (about 6 inches)

 

*Scale BW back squat by doing 75% or 50% bodyweight.

*You should have a grand total at the end.

 

Tuesday 8/29

A) E3MOM x 3 sets:

– 8 TnG power clean + push jerk

*Start at 135/95, 115/75, 95/65, or 75/45 and build each set if able.

*Work on connecting reps efficiently.

 

B) E3MOM x 4-6 sets @ 80-90% pace:

– 200m run

– 10 deadlifts (225/155, 185/125, 155/105, 135/95)

– 8 box jump overs (24/20”)

– 6 toes to bar

 

RX+: perform 2-4 bar muscle ups (depending on ability) instead of T2B.

 

Wednesday 8/30

A) E3MOM x 4 sets:

– 5 strict overhead press @ 2111

– 6-8 single arm DB bent over row / side @ 2111

– 10 medball hamstring curls @ 2111

 

B) 8 min AMRAP@ 80-90% pace:

– 10 RKB swings (70/53, 53/35)

– 10 prisoner reverse lunges

– 30 double unders

R3M

8 min AMRAP:

– 10 RKB swings

– 10 prisoner reverse lunges

– 30 double unders

*Goal is to match output on second AMRAP.

 

C) 3 sets for quality:

– 15 supine banded pull-aparts

– 20 elevated banded psoas march

*Rest as needed

 

Thursday 8/31

A) Every 10 minutes x 3 sets

RX:

– 30/20 calorie row

– 20 wall ball shots

– 15 pull-ups

– 10 burpee box jump-overs (24″/20″)

– 200m run

 

Scaled:

– 20/15 calorie row

– 20 wall ball shots

– 15 pull-ups

– 10 burpee box step-ups (24″/20″)

– 200m run

 

B) 3 sets:

– 10-15 sec straight leg 90 degree hold (each leg)

– 10 supermans with 2 second hold at top

– 10 lemon squeezes

 

Friday 9/1

A) E3MOM x 5 sets:

– 4 pause front squat @ 32X1

*start at last week’s heaviest set.

 

B) 3 sets:

– sled drag down and back (heavy, regular walking pace)

– farmers carry down and back (heavy, walking pace)

 

C) 3 sets for quality

– 15 DB skull crushers

– 15 DB tate presses

– 15 DB floor presses

*Rest as needed.

*Use a weight that is tough but you can stay UB for all 30 reps.

 

Saturday 9/2

8am Masters

9am CrossFit

10am Barbell/Free Intro

 

Sunday 9/3

8am Endurance TBD