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

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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!

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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.

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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!

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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

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary! It will be open to everyone so bring your kids, family, or friends… and a swimsuit!

There will be the taco truck for eats and a keg for drinks but if you like to get a little fancy then please BYOB!

Can’t wait!

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Monday 8/21

A) E2MOM x 6 sets – back squat

Sets 1-3: 3 @ 85%

Sets 4-6: 2-3 @ 85-90%

*Go up on weight from last week.

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

*Compare to 1/9/17

 

C) 2 rounds for quality:

– 20 reverse snow angels

– 20 single leg elevated hip extensions (10/side)

 

Tuesday 8/22

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7 = 1 rep @ 90%

Set 8 = 1 rep @ 90-95%

Set 9 = 1 rep @ 95+%

Set 10 = 1 rep @ 101%

 

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

– 200m run

– 30 double unders

– 5 ground to overhead (135/95)

 

RX+ use 155/105.

 

Wednesday 8/23

A) E4MOM x 4 sets:

– 6-8 Romanian deadlifts @ 30X1

– 6-8 single arm DB presses / side @ 2111

– 10-12 supine ring rows @ 2111

 

B) 8 min AMRAP:

– 6 toes to bar

– 8 alternating DB snatch

– 10 box jump overs (24/20”)

 

C) 3 sets for quality:

– 15 supine banded pull-aparts

– 20 elevated banded psoas march

*Rest as needed

 

Thursday 8/24

A) Every 10 minutes x 4 sets:

– 500/400m row

– 20 RKB swings (heavy)

– 20 burpees over the rower

– 20 push press 95/65

– 20 wallballs (20/14)

*Keep times the same.

*Switch order every set.

 

Friday 8/25

A) E3MOM x 5 sets:

– pause front squat @ 32X1

*start moderate and build to a heavy but perfect set.

 

B) 3 sets for quality:

– double KB front rack walk x 1 lap (AHAP)

– 30 sec accumulated L-hang from pull-up bar

 

C) 3 sets for quality

– 10 DB skull crushers

– 10 DB tate presses

– 10 DB floor presses

*Rest as needed.

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

 

Saturday 8/26

For time with a partner:

– 50 pull-ups

– 100 box jump-overs (24/20, 20/16”)

– 100 wallballs (20/14, 14/10)

– 100 calorie row

– 100 Russian KB swing (70/53, 53/35)

– 100 burpees over partner

– 50 pull-ups

– 1 slide down the waterslide

*30 min cut-off.

 

Sunday 8/27

Classes TBD

We are turning 6 and would like YOU to help us celebrate! Come to the gym early for a special Anniversary Partner WOD or a little later to enjoy some tacos, adult beverages, and the return of the waterslide! It’s all going down on Saturday, August 26th!

Here is how the day with run down:

9-11am – The 600 Challenge Partner WOD (members and past-members only)

11am-3pm – Tacos, Drinks, Games, and Waterslide

 

If you plan on undertaking the partner WOD, a link for heat sign-up will go out shorty. Be one the look-out!

The party portion of Saturday is kid friendly so bring them on up!

 

In keeping with tradition, we will be doing a special workout for our 6th anniversary party on Saturday, August 26. Instead of the 300 Challenge we will be taking on the 600 Challenge! This will incorporate different movements and involve splitting reps with a partner.

So start eying your special someone now who you want to go through the ringer with! This will be for all members including our masters!

More details to come so stay tuned!

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Monday 8/14

A) E2MOM x 5 sets

– 3 back squats @ 85-85+%

*Go up on weight from last week.

 

B) E6MOM x 3-4 sets:

– 400m run

– 15-20 wallballs (20/14)

– 10-15 toes to bar

 

Tuesday 8/15

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7-8 = 1 rep @ 90%

Sets 9-10 = 1 rep @ 95+%

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8-10 shoulder to overhead (115/75, 95/65, 75/45)

3: 30 double unders

 

RX+ bump up to 15/12 cal, 135/95 weight, and 50 double unders.

 

Wednesday 8/16

A) E3MOM x 4 sets

– 8/side single arm DB bench press @ 2111

– 6-10 supinated strict pull-ups @ 2111

– 10-12 banded pull-aparts

 

B) 6 min AMRAP @ 80-90%:

– 8 deadlifts (225/155, 185/125, 155/105)

– 8 CTB pull-ups

R4M

6 min AMRAP @ 80-90%:

– 8 burpee box jump overs (24/20”)

– 8 ring dips

R4M

6 min AMRAP @ 80-90%:

– 8 power cleans (135/95, 115/75, 95/65)

– 8 toes to bar

 

Thursday 8/17

A) Gymnastic warm-up (last week of this)

EMOM x 3 sets

Station 1 –

• Level III: Max effort strict HSPU in 45 sec
• Level II: Max effort negative HSPU in 45 sec
• Level I: 2Max effort handstand hold in 45 sec

Station 2 –

• Level III: Max effort muscle up + 2 dips in 45 sec
• LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
• Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 10 minutes x 3 sets at 75-85% pace:

– 1000/800m row

– 800m run

*Keep times as similar as possible.

 

Friday 8/18

A) E3MOM x 7 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 @ 101+%

 

B) 3 rounds for quality:

– 1 lap suitcase carry R

– 10-15 V-ups

– 1 lap suitcase carry L

– 6-8 BB good mornings @ 20X1

 

Saturday 8/19

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 8/20

8am Endurance

We are turning 6 years old this month and you know what that means… ANNIVERSARY PARTY!

If you’ve been to one in the past you know we like to get, dare I say it, lit.

More details to come but mark down Saturday, August 26th on your calendars for a day filled with WODs, tacos, beer, games, and the return of the waterslide!

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Monday 8/7

A) E2MOM x 5 sets

– 4 back squats @ 80-85%

*Go up on weight from last week.

B) E3MOM x 4-6 sets:

– 15/12 cal row

– 12 wallballs

– 9 toes to bar

 

Tuesday 8/8

A) E2MOM x 8 sets

– 2 cleans + 1 jerk @ 65-90+%

B) 5 rounds for time:

– 200m run

– 5 power clean and jerks (135/95)

– 30 double unders

*RX+ bump weight to 155/105.

 

Wednesday 8/9

A) E3MOM x 5 sets

– 10 DB floor press @ 20X1

– 6-8 bent over supinated BB row

– 8-12/side standing banded shoulder flys

B) EMOM x max effort

– Row 8/5 cal and build one calorie per minute until failure

R2M, from failed minute

– Complete 5 burpees to a 6” target and add one burpee per minute until failure

*Score is total completed minutes.

 

Thursday 8/10

A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: Max effort muscle up + 2 dips in 45 sec
• LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
• Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

• All levels: 45 sec double unders or DU practice

B) Every 8 minutes x 3 sets at 80-90% pace:

– 800m run

– 30 RKB swings (70/53)

 

Friday 8/11

A) E3MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1-2 reps @ 95%

B) 3 sets for quality:

– 10 steps per side KB contralateral lunge

– 30-60 sec feet elevated FLR on rings

– 10-15 dual DB hammer curls

– 6-8 alternating sides strict toes to bar

*Try and use same weight on both KBs for contralateral lunge.

Saturday 8/12

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

Sunday 8/13

8am Endurance