What is the CrossFit Open? The Open is a series of 5 workouts spanning over 5 weeks where CrossFit athletes can record their scores and measure themselves up against others in their same age group, region, or anyone across the entire world. Whether you are a Games bound athlete or you just want to prove it to yourself that you can do it, the Open is for everyone. There is a scaled version of each workout so even if you cannot complete the workout as prescribed, you can still compete and submit a score.

Starting in 2014 we chose to make the Open a sort of festivity at East Dallas CrossFit. Every Friday evening at 6:30pm, starting on February 24th, we will host Friday Night Lights. This is a time when all of the EDCF athletes who signed up for the Open can come in and do the workouts in a competitive and high energy atmosphere. Oh and we will also have beer and promise you a good time.

So why should you do the Open? The best answer I can give you is to do it for yourself. This is a time when you can apply all the training you’ve endured at the gym and make it mean something. To prove that you can. Will you make it to the Games this year? Statistically speaking you probably won’t. What you will do is come out of it with a new sense of pride, mental and physical fortitude, and appreciation for our CrossFit community here at EDCF. Prove it to yourself. It is a challenge, but one we all go through together and come out the other end better for having done it.

SIGN UP FOR THE OPEN BY CLICKING HERE

 

For some extra motivation, check out the first Open workout from 2014 at the gym. You might recognize a few faces! 🙂

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Monday 2/20

A) E2MOM x 8 min (4 sets) – front squat

– 2-3 reps at or heavier than 2/10

+

E3MOM x 9 min (3 sets) – front squat

– 1-2 reps heavier than above

*goal is to hit 95%.

 

B) 3 rounds for time:

– 400m run

– 10 DB hang squat clean thrusters (50/35ish per hand)

– 50 double unders

 

C) 1 set for efficiency:

– 50 banded pull-aparts

– 1 minute per side BB calf smash

– 1 minute per side BB quad smash

– 1 minute per side 90° bench stretch

*practice deep slow breaths as you are cooling down

 

Tuesday 2/21

A) E3MOM x 9 minutes (3 sets)

– power clean TnG clusters 3.3.3

*R10S between clusters – build each set

 

B) 2 sets for reps:

AMRAP in 2 minutes

– 8 Deadlifts (225/155, 185/125, 155/105, 135/95)

– 8 burpees over the barbell

Rest 2 minutes, and then…

 

AMRAP in 2 minutes

– 6 power cleans (185/135, 155/105, 135/95, 115/75)

– 6 CTB pull-ups

Rest 2 minutes, and then…

 

AMRAP in 2 minutes:

– 4 shoulder to overhead (155/105, 135/95, 115/75, 95/55)

– 4 toes to bar

Rest 2 minutes, then repeat…

 

Wednesday 2/22

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-ups with pause at receiving and pause at full extension x 2-5 reps

OR low ring muscle up progression + dip catch & extension x 3-4 reps

Station 2 – handstand walk x 30ft

OR 3-5 walk walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) Every 6 minutes x 3-4 sets all out:

– 20/15 cal row

– sled sprint drag down and back

– 100m sprint

 

Thursday 2/23

A) E3MOM x 15 min (5 sets)

– 6-8 L-seated DB overhead presses @2111

– 6-8 supinated bent over BB rows @2111

– 12 KB/DB death march

 

B) E5MOM x 4-5 sets @ 90%:

– Run 400m

– 10 burpee pull-ups

– 20-40 double unders

 

Friday 2/24

CrossFit Open Workout 17.1

 

Saturday 2/25

8am Masters CF

9am CrossFit

10am CF Open 17.1 (make up)

 

Sunday 2/26

8am CF Endurance

Join EDCF for our 5th CrossFit Open starting February 24th! We will be taking on the open as a community every Friday evening at 6:30-8:30pm in our annual Friday Night Lights event. The Open is both RX and scaled and for both regular and masters members. Put some skin in the game and officially sign up HERE and prove to yourself that you can do it!

Coach RJ will be running a foam rolling seminar this Saturday at 10am in place of the normal barbell class. Want to master the art of the foam roller with the help of an expert? Sign up HERE. This seminar is open to everyone (non-members too)!

 

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Monday 2/6

A) E2MOM x 8 min – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 5 @ 80%

– set 4: 3 @ 85%

+

E3MOM x 9 min – back squat

– set 5: 1-2 @ 90%

– set 7: 1 @ 95%

– set 7: 1 @ 101+%

 

B) Every 3 min x 4-5 sets

– 250/200m row

– 10 DB thrusters 55/35ish per hand

– 8 CTB thrusters

*Try to keep pace at 90% and UB as long as possible.

 

Tuesday 2/7

A) 10 minutes to build to today’s heavy Push Press

+

EMOM x 5 minutes:

– split jerk x 1 rep @ today’s heaviest push press

*Pause 1-2 seconds before recovering feet.

 

B) Every 5 min x 4-5 sets all out:

– 6 TnG power cleans (building each set)

– 6 burpee box jump overs (24/20”)

– 100m sprint

*walk/rest on the way back to the gym

 

Wednesday 2/8

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

(high, hang, floor)

+

E2MOM x 6 min (3 sets)

– 2 position snatch @ 75-85%

(hang, floor)

+

E2MOM x 8 min (4 sets)

– 1 snatch @ 85-95+%

*Last day of snatch cycle.

 

B) CrossFit Open WOD 11.1

7 min AMRAP:

– 30 double unders

– 15 power snatches (75/55)

*Please be careful with smaller plates on power snatches.

 

C) 3 sets for efficiency:

– 20 banded pull-aparts

– 20 elevated psoas march

 

Thursday 2/9

A) EMOM x 15 min

1: Bench press x 5-4-3-2-1 (build to heavy single)

2: Supinated weighted pull-up 5-4-3-2-1 (build to heavy single)

3: rest

*Substitute in negative pull-ups, add weight if necessary.

 

B) 3 rounds for time:

– 400m run

– 15 toes-to-bar

– 20 perfect push-ups

*Elevate push-ups on box or bench to accumulate at least 10-15 UB on first round.

 

C) 2-3 sets of the following complex:

– 20 DB tate press

– 20 DB skullcrushers

– 20 DB floor press

 

Friday 2/10

A) E3MOM x 18 min (6 sets):

– 2-3 front squats

*All sets at or heavier than 1/27

 

B) 3 rounds for efficiency:

– 6-8 DB rear foot elevated split squat @ 30X1

– hand over hand sled pulls x 1 length of gym

– L-sit accumulation on rings x 30 seconds

– KB waiter’s walk x 1 lap/arm

 

Saturday 2/11

8am Masters

9am CrossFit

10am Foam Rolling Class / Barbell

 

Sunday 2/12

8am Endurance

With some of our classes filling to and past capacity, please remember to SIGN UP for the class you plan on attending then SIGN IN on the iPad once you get to the gym. If that class is filled to capacity please try and attend the class before or after. Also if you haven’t already started to do so, start recording your weights and times so that you can refer back to them when that movement or workout is repeated. Want to keep that info to yourself and off the public leaderboard? No problem, just uncheck the box marked as “public” for that measure.

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Monday 1/30

A) E2MOM x 12 min (6 sets) – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 5 @ 80%

– set 4: 3-5 @ 85%

– set 6: 2-3 @ 90%

– set 6: 1-2 @ 95%

*We will test next week.

 

B) 3 rounds for time:

– 10 front squats (185/125, 155/105, 135/95, 115/75, 95/55)

– 12 CTB pull-ups

– 400m run

*Front squats are taken off the ground

 

C) 2 sets for efficiency:

– 20 banded goodmornings (black band)

– 15 supine medball hamstring curls

 

Tuesday 1/31

A) Every 4 min x 12 min (3 sets)

– 8 TnG power clean + push jerk @ 55-65%

 

B) AMRAP in 3 minutes:

– 6 burpee box jump overs (24/20”)

– 9 toes to bar

– 11 shoulder to overhead (115/75, 95/55, 75/35)

R60S x 3 sets – pick up where you leave off.

*This should total 9 minutes of work.

 

C) 2-3 rounds for efficiency:

– 20 reverse snow angels (2.5/hand)

– 20 hollow rocks

 

Wednesday 2/1

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

(high, hang, floor)

+

E2MOM x 6 min (3 sets)

– 2 position snatch @ 75-85%

(hang, floor)

+

E2MOM x 8 min (4 sets)

– 1 snatch @ 85-90%

 

B) For time:

– 100 double unders

– 25 thrusters (95/65)

– 30 bar facing burpees

– 25 thrusters

– 100 double unders

*15 minute cap.

 

Thursday 2/2

A) EMOM x 12 min (6 sets):

1: 2-3 bench press @ 30X1

2: 2-3 weighted supinated pull-ups (sub negatives)

3: 6-8 pronated bent over BB row

*All BP heavier than 1/20’s CGBP.

 

B) Every 6 minutes x 24-30 minutes (4-5 sets):

3 minute running clock

– 500m row @ 95% pace

– In remaining time AMRAP:

• Burpee pull-ups

R2M between sets

 

Friday 2/3

A) E3MOM x 15 min – Deadlift

Set 1: 10 @ 50% 1RM

Set 2: 10 @ 60%

Set 3: 10 @ 70%

Set 4: 8 @ 75%

Set 5: 6 @ 80%

 

B) 3 sets for efficiency:

– 2-3 rope climbs or 1-2 legless rope climb

– 1 max effort set of strict HSPU (accumulate at least 10) or 10 L-seated DB press

– 4-6 stone to shoulder (alternate sides)

– 10 DB Romanian deadlifts @ 20X1

 

Saturday 2/4

8am Masters

9am CrossFit

10am Barbell/Open Gym

11am Free Intro To CrossFit

 

Sunday 2/5

8am Endurance

Take advantage of our weekend specialty classes…

Barbell – Every Saturday morning at 10-11am. Each class is dedicated exclusively to the snatch or clean & jerk movements. Class starts with a self led warm-up followed by a movement progression to help with bar path, timing, and body positioning at lighter to moderate weights. If the athlete is ready, more weight is added as long as movements remain sharp.

Endurance – Every Sunday morning at 8-9am. Think of this class as sort of a CrossFit unloaded. There are no barbells and the focus is on building your aerobic base. Lots of rowing and running intervals are programmed in an effort to maintain sub-maximal intensities for prolonged periods of time. Building a strong aerobic base has a direct correlation to being able to better endure the suck of faster more anaerobic workouts.

 

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Monday 1/23

A) E2MOM x 10 min (5 sets) – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 5 @ 80%

– set 4&5: 3-5 @ 85%

– set 6: 2-3 @ 90%

 

B) E2MOM x 24 minutes (6 sets each)

Station 1: 9 deadlifts (225/155) + 12 box jumps – SD (24/20”)

Station 2: 15/10 push-ups + 200m run

*Focus on efficiency and rhythm or each movement.

 

Tuesday 1/24

A) E2MOM x 10 min

– 5-3-2-1-1 power clean + push jerk

*Build to a heavy single and keep multiple rep sets TnG.

 

B) CrossFit Open WOD 14.4

AMRAP in 14 min:

– 60 cal row

– 50 toes to bar

– 40 wallball shots

– 30 cleans (135/95)

– 20 muscle ups

 

*Scaling includes subbing a hanging high knee for T2B and burpee pull-ups for MU. Perform burpees over the barbell if you are scaling pull-ups to keep moving.

 

Wednesday 1/25

A) E2MOM x 8 min (3 sets)

– 2 position snatch @ 60-75%

(hang, floor)

+

EMOM x 12 min

– 1 snatch @ 80%

*No misses!

 

B) Every 6 minutes x 18-24 minutes at 100%:

– 10 TnG UB power snatch (115/75, 95/55, 75/35)

– 8 burpees

– 100m sprint

*Walk back and breath after each sprint. Get ready to hit it hard again on the next set.

 

C) Three sets of the following complex:

– 20 DB tate press

– 20 DB skullcrushers

– 20 DB floor press

R2M, then…

One set of:

– 60 banded tricep push downs

 

Thursday 1/26

A) Every 12 minutes x 36 minutes (3 sets) @ 80-90%:

– 800m run

– 30 RKB swings (53/35)

– 1000/800m row

– 30 DB anchored abmat sit-ups

 

B) 3 sets for efficiency:

– 1 lap / side suitcase carry

– 8 / side TGUP sit-ups

 

Friday 1/27

A) E3MOM x 18 min (6 sets):

– 4 front squats @ 4111

*All sets at or heavier than heaviest on 1/13.

 

B) 3 rounds for efficiency:

– death march x 20 reps

– single arm hang x 20 sec/arm

– reverse sled pull x 1 lap (heavy but consistent pace)

– single arm DB press x 8 per side @ 2111

– ring bicep curl x 10 @ 2111

 

*If there is pain experienced with the single arm hang then substitute in single arm grip switches for 10-20 reps.

 

Saturday 1/28

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

 

Sunday 1/29

8am Endurance

The CrossFit Games Open is right around the corner! Want to put your training over the past year to use or just want a challenge that will keep you accountable over the next month? Sign up today under team East Dallas CrossFit and join us as we enter our 5th Open season as a gym. Just like last year, there is a scaled version of each workout so everyone can participate.

The Open workouts will be at the gym on Friday evenings for five consecutive weeks starting February 24th in an event we like to call Friday Night Lights.

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Monday 1/16

A) E2MOM x 10 min (5 sets) – back squat

– set 1: 5 @ 60%

– set 2: 5 @ 70%

– set 3: 3-5 @ 80%

– set 4-6: 3-5 @ 85%

 

B) 2 min AMRAP:

– 10 thrusters (95/65)

– 10 bar facing burpees

R4M x 3 sets at 100% pace.

*Start over again with thrusters each interval.

 

C) 3 sets for efficiency:

– 12-15 bent over reverse flys @ 2111

– 12 supine medball hamstring curls

 

Tuesday 1/17

A) E3MOM x 21 min (7 sets):

*Power clean push-jerk barbell cycling*

*Set 1 – 8 reps @ 55% of 1-RM

*Set 2 – 5 reps @ 60%

*Set 3 – 5 reps @ 60%

*Set 4 – 3 reps @ 65%

*Set 5 – 2 reps @ 70%

*Set 6 – 2 reps @ 75%

*Set 7 – 1 rep @ 80%

 

B) Complete as many rounds and reps as possible in 12 minutes of:

– 40 double unders

– 20 pull-ups

– 10 ground to overhead (155/105, 135/95, 115/75, 95/55)

 

Wednesday 1/18

A) E2MOM x 6 min

– 3 position snatch @ 55-65%

+

EMOM x 12 min

– 1 snatch + 1 overhead squat @ 75-80%

*No misses!

 

B) Every 3 minutes x 12-21 minutes (4-7 sets)

– 30/24 cal row

– 20 RKB swings (53/35)

– 10 jumping lunges

 

Thursday 1/19

A) EMOM x 12 min (4 sets)

*Gymnastic Efficiency*

1: 30-50’ handstand walk OR

10-20 handstand shoulder touches (on wall) OR

20 sec handstand hold w/ 5 sec. negative descent

(working on movement efficiency – make these as effortless as possible)

2: double-unders x max reps in 45 seconds

3: toes to bar x 6-12 reps OR 3-6 ring or bar muscle-ups

 

B) Every 6 minutes, for 18-30 minutes (4-5 sets):

– Row 500 Meters

– Run 400 Meters

– 12 box jump-overs (24/20″)

– 6 no squat man-makers (55/35/hand)

 

*No squat man maker = row + push-up + row + power clean + push press

*Keep this aerobic and repeatable. Scale rep numbers as necessary.

 

Friday 1/20

A) EMOM x 12 min (6 sets):

1: 2-3 close grip bench press @ 30X1

2: 2-3 weighted pronated pull-ups (sub negatives)

*All CGBP heavier than 1/6.

 

B) 3 sets for efficiency:

– 1 length x hand over hand rope pull (moderate weight, fast pace)

– 6-8 x BB Z-presses @ 2111

– 10 x DB Romanian deadlifts @ 3011

– 30-45 sec x L-sit accumulation

– 10 x banded woodchoppers / side @2111

 

Saturday 1/21

8am Masters CF

9am CrossFit

10am Barbell

11am Intro to CrossFit

 

Sunday 1/22

8am CrossFit Endurance

Better late than never… Expect to start seeing these every week by Monday afternoon at the latest.

Monday 1/9

A) E2MOM x 10 min (5 sets) – back squat

– set 1: 5 @ 60%

– set 2: 5 @ 70%

– sets 3-5: 3-5 @ 80%

– set 6: 3-5 @ 85%

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

 

*Compare to 8/3

 

C) 2 sets for efficiency:

– 20 banded pull-aparts

– 10 weighted dislocates

 

Tuesday 1/10

A) E3MOM x 21 minutes:

*Ground to Overhead Barbell Cycling*

Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk

Set 2 – 8 reps @ 55%

Set 3 – 8 reps @ 55%

Set 4 – 5 reps @ 60%

Set 5 – 3 reps @ 65%

Set 6 – 2 reps @ 65%

Set 7 – 1-2 rep @ 70%

 

B) Against a 4-minute running clock, AMRAP of:

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

– 15 box jumps – SD (24″/20″)

– 20 perfect push ups

R60S between sets for 3 sets total.

 

C) 3 sets for efficiency:

– 8-10 single arm DB press /side @ 2111

– 20 reverse snow angels (slow and controlled)

 

Wednesday 1/11

A) E2MOM x 6 min

– 3 position snatch @ 55-65%

+

EMOM x 12 min

– 1 snatch at 75%

*Pause 3 seconds in catch position before standing up with load.

*No misses!

 

B) EMOM x 10-20 minutes:

1: 12/9 cal row

2: 12 burpees

*Find efficiency on cycling burpees

 

C) 3 rounds for efficiency:

– 6 double hammer grip bicep curls @ 4040

– 12 BB or DB skullcrushers

 

Thursday 1/12

A) EMOM x 12 min

*Gymnastic Efficiency*

1: kipping handstand push-up x 6-12 reps

(working on movement efficiency – make these as effortless as possible)

2: double-unders x max reps in 45 seconds

3: toes to bar x 6-12 reps OR 2-5 muscle ups

 

B) Every 6 minutes x 3-4 sets:

– 250/200m row sprint

– 1 length box push

– 200m run sprint

 

Friday 1/13

A) E3MOM x 5 min (5 sets)

– 5 front squats @ 4111

 

B) 3 sets for efficiency:

– 1 length x hand over hand sled pull

– 2 laps farmers carry (moderately heavy, normal speed)

– 8-10 good mornings @ 20X1 (moderate load, perfect tempo)

– 6-8 earthquake bar press @ 1114

 

Saturday 1/14

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 1/15

8am Endurance

Please make sure to check out our schedule for this week!

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Monday 12/26

“The Chief”

Max rounds in three minutes of:

– 3 power cleans (135/95 lbs)

– 6 perfect push-ups

– 9 air squats

 

Rest 60 seconds between rounds and complete a total of 5 rounds picking up where you left off on the previous round.

 

Tuesday 12/27

A) E3MOM x 15 min (5 sets):

– 5 bench press @ 20X1 (build to a tough set of 5 at tempo)

– 10 bent over reverse flys

– 15 hollow rocks

 

B) For time:

– 1K row

– 800m run

 

*This is a tester and should be done AFAP.

 

C) 3 rounds for efficiency:

– 6 double hammer grip bicep curls @ 4040

– 15 banded tricep pull downs

 

Wednesday 12/28

A) E3MOM x 12 min (4 sets):

– 6 goblet hold Bulgarian split squats per side @ 20X1

– 8-10 supinated bent over BB row @ 20X1

 

B) Every 6 min x 3-4 sets all out:

– 250m row sprint

– max effort set of unbroken wallballs

 

*Try and output same intensity for each round.

 

Thursday 12/29

A) E3MOM x 15 min (5 sets):

– 5 speed deadlifts @ 30X1 (halting 2 inches above ground)

– 3 seated box jumps (tall)

*Both movements should be as explosive as possible

 

B) E4MOM x 12-16 min (4-5 sets):

– 200m run

– 30 double unders

– 15 RKB swings (heavy)

– 10 burpees

 

Friday 12/30

A) Five sets of:

– strict overhead press x 2.2.2.2.2

(rest 10 seconds between doubles)

– R30S

– 10-15 hollow rocks

– R90S

 

B) 3 rounds for efficiency:

– sled pull x 1 lap (AFAP)

– 8 TGUP sit-up per side (heavy but steady)

– 10 KB overhead walking lunges (AHAP)

– 10-15 seated banded hamstring curls w/ pause (green band)

 

Saturday 12/31 – New Year’s Eve

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 1/1 – New Year’s Day

Gym Closed