Today marks the end of the back squat cycle and also a new capacity test that will be retested in 4-6 weeks. Look for a front squat cycle to begin next week along with a strict press cycle to start this Friday. We are also working on barbell cycling of power cleans and front squats. We are also right in the middle of a bench press build up.

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Monday 9/19

A) E2MOM x 16 min (8 sets) – back squat

– Sets 1-3 = 3 reps @ 65-75%

– Sets 4-5 = 2 reps @ 80-85%

– Set 6 = 1 rep @ 90%

– Set 7 = 1 rep @ 95%

– Set 8 = 1 rep @ 101+%

 

B) EDCF Capacity Test

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 9/20

A) quickly warm up to 80% power clean

+

Every 45 seconds x 6 min (8 sets)

– 2 TnG power cleans at 75-85% 1RM

*Go heavier than last week if able.

 

B) EMOM x 9 min (3 sets)

1: 4-8 T2B + 4 deadlifts @ 65%

2: 5-10 box jumps – step down (24/20”)

3: 10-15 wallballs

*scale reps to a lower number as needed to keep on pace.

R3M then…

3 rounds for time:

– 5 T2B + 5 deadlifts @ 65%

– 10 box jumps – step down (24/20”)

– 15 wallballs

*scale with lowest rep number used in EMOM for each movement.

 

Wednesday 9/21

Every 3 minutes, for 15 minutes (5 sets) of:

– Bench Press x 3-4 reps @ 20X1 (heavier than last week)

– 8-10 supinated ring rows @ 30X1

 

B) Every 6 minutes for 24 min (4 sets)

– 500/425m row @ 90%

– AMRAP strict HSPUs until 5 minute mark.

– R60S

 

C) 1 rounds for mobility:

– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)

– 60 sec door frame stretch

– 60 sec/side pec smash with lacrosse ball

 

Thursday 9/22

A) Build to a heavy but technically sound in 10 minutes:

– 1 power snatch + 1 hang (squat) snatch

+

EMOM x 6 min

– 4 TnG power snatches (75-155/35-105)

*pick a weight that you can manage for all 6 sets while staying TnG. Go a little heavier than last week if you completed all your sets of 5. Goal is to maintain efficiency while not losing form.

 

B) E3MOM x 12-15 min (4-5 sets) @ 90% pace:

– 200m run

– 15 Russian KB swings (70/53)

– 1-3 muscle ups OR 8-10 CTB pull-ups

 

C) 3 sets for efficiency:

– 10-12 stalder lifts

 

Friday 9/23

A) Every 2.5 minutes:

– strict overhead press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

Set 6 – 3 reps @ 85-90%

Set 7 – 10 reps @ 65-70%

*Try and maintain same weight for sets 4-6.

 

B) 15-12-9 reps for time:

– burpees over the barbell

– front squat (115/75, 95/65, 75/45)

– push press

 

C) 3 sets for efficiency:

– 6-8 supinated bent over BB row

– 8-10 BB abdominal roll-outs (keep hips extended)

 

Saturday 9/24

8am Masters

9am CrossFit

10am Barbell – Snatch focus

 

Sunday 9/25

8am Endurance

“For efficiency”… what does this mean? You will typically see this above programmed accessory work. Speed should not be the focus here. Rather, your goal should be to move at the desired tempo/range or motion/ weight without compromising the movement. Rest is usually not prescribed during accessory work so it is up to you to rest as much as need to in order to perform your next movement or set of movements to the best of your abilities. There will be a little more accessory work in the coming weeks so get to the gym on these days and do your best!

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Monday 9/12

A) E2MOM x 16 min (8 sets) – back squat

– Sets 1-3 = 3 reps @ 70%

– Sets 4-5 = 2 reps @ 80%

– Set 6 = 1 rep @ 90%

– Set 7 = 1 rep @ 95%

– Set 8 = 1 rep @ 95+%

 

B) EMOM x 12-18 min (4-6 sets)

1: 3-5 burpee + bar muscle ups

OR 4-6 burpee CTB pull-ups

OR 4-6 burpees + 4-6 pull-ups

2: 10 front rack reverse lunges (115/75, 95/55, 75/35)

3: 12/9 cal row

 

Tuesday 9/13

A) quickly warm up to 75% power clean

+

EMOM x 6 min

– 3 TnG power cleans at 75-80% 1RM

 

B) 7 min AMRAP @ tough pace:

– 10 toes to bar

– 10 RKB swings (70/53)

– 10 box jumps – SD (24/20”)

 

C) 3 rounds for efficiency:

– 8 single arm DB overhead press/side

– 8 single arm DB bent over row/side

– 10-20 sec single leg standing hold

 

Wednesday 9/14

Warm-Up: muscle up

A) Every four minutes, for 16 minutes (4 sets) of:

– Bench Press x 4-6 reps @ 20X1 (heavier than last week)

– 10+ supinated strict pull-ups (if you can go UB past 10, perform AMRAP)

 

B) Every 6 minutes for 18-24 min (3-4 sets)

– 400m run

– 200m run with medball (20-60/14-30)

– 10 strict HPSU

 

C) 1 rounds for mobility:

– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)

– 60 sec door frame stretch

– 60 sec/side pec smash with lacrosse ball

 

Thursday 9/15

A) Build to a heavy but technically sound in 10 minutes:

– 2 power snatches (do not have to be TnG)

+

EMOM x 6 min

– 5 TnG power snatches (75-155/35-105)

*pick a weight that you can manage for all 6 sets

 

B) E3MOM x 12-15 min (4-5 sets)

– 15/12 cal row

– 15 wallballs

– 30 double unders

 

Friday 9/16

A) E2MOM x 20 min (10 sets) – Clean & Jerk

Set 1&2: 2 @ 50-60%

Set 3&4: 1 @ 60-70%

Set 5&6: 1 @ 70-80%

Set 7&8: 1 @ 80-90%

Set 9&10: 1 @ 90+%

 

B) 3 rounds for efficiency:

– 1 lap heavy sled drag (forwards & backwards)

– 15 standing lateral medball tosses (use concrete wall)

– 20 handstand shoulder touches

– 30 sec AMRAP BB hip extensions from ground (115/75, 95/55)

 

Saturday 9/17

8am Masters

9am CrossFit

10am Barbell – Snatch focus

11am Intro To CrossFit – Tell a friend!

 

Sunday 9/18

8am Endurance

Caffeine… a tool or a crutch? Find out the pros and cons in this awesome little article by Dr. Ben House.

Before you ask.. Yes our side door got busted out over the weekend. Nothing was taken. It was a drunk guy with a pool stick. Probably was looking to test his 2K row time or something.

The week is short. Get to the gym and kill it.

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Monday 9/5 – Labor Day (9am only)

“Hotshots 19”

6 Rounds for time of:

– 30 Squats

– 19 Power Cleans (135/95)

– 7 Strict Pull-ups

– 400m Run

 

*Scaled perform only 4 rounds. Scale weight with 115/75, 95/65, 75/45 or DBs (masters).

 

Tuesday 9/6

A) E2MOM x 12 min (6 sets):

– Back squat

Set 1&2: 2 @ 70-75%

Set 3&4: 2 @ 80-85%

Set 5: 1@ 90%

Set 6: 1@ 95%

 

B) EMOM x 12-18 min (4-6 sets):

1: 4-6 burpee box jump overs (24/20”)

2: 10-15 wallballs (20/14#)

3: 6 toes to bar + 20 double unders

 

Wednesday 9/7

A) Every four minutes, for 16 minutes (4 sets) of:

– Bench Press x 6-8 reps @ 20X1

– Supinated bent over BB row x 8-10 @ 20X1

 

B) 3 rounds for time:

– 25/20 chest to ground push-ups

– 20 Russian KB swings (70/53)

– 400m run

*Break push-ups when needed to insure proper form.

 

Thursday 9/8

A) E2MOM x 16 min (8 sets)

– 1 clean pull + 1 (squat) cleans + 1 split jerk

*Start at 60% and build to 90%.

 

B) EMOM x 10-12 min

E: 5 heavy thrusters (95-185/65-125)

O: 12/9 cal row

 

*row 15/12 cal if able

*thrusters should be tough but UB.

 

C) Not for time:

– 400m farmers carry (70/53, 53/35 per hand)

*don’t drop DBs/KBs on concrete!

 

Friday 9/9

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang snatches @ 50-65%

Sets 4-6: 2 hang snatches @ 70-80%

Sets 7-10: 1 snatch @ 85-95%

Set 11 (optional): 1 snatch @ 101% (optional)

 

B) 3 rounds for efficiency:

– 6-8 rear foot elevated DB split squats @ 20X1

– 1 length hand over hand rope pull (heavy + fast)

– 2 TGUP per side (heavy but constant pace)

– 10 weighted V-ups (plate held overhead)

 

Saturday 9/10

8am Masters

9am CrossFit

10am Barbell – Clean & Jerk focus

 

Sunday 9/11

8am Endurance

A big thank you goes out to everyone who helped us celebrate our 5th birthday this past Saturday. We sweated, ate 120 tacos, killed a keg, and all in all had great time! As a gym owner, these are the best moments to be a part of. Seeing a community 5 years in the making come together is heartwarming to say the least. Thanks for the memories. Here’s to many more!

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Monday 8/29

A) E2MOM x 12 min (6 sets):

– 1 behind the neck split jerk + 1 split jerk

*Building from 65-85+%.

 

B) For time:

– 15 ground to overhead (135/95, 115/75, 95/65)

– 15 pull-ups

– 400m run

– 12 ground to overhead

– 12 pull-ups

– 400m run

– 9 ground to overhead

– 9 pull-ups

– 400m run

 

Tuesday 8/30

A) E3MOM x 12 min (6 sets)

– Back squat x 4-5 @ 80-85%

 

B) EMOM x 15-18 min (5-6 sets)

1: 5 deadlifts @ 65% + 6 over the barbell burpees

2: 12 walking lunges (70/44, 53/35, 44/25 per hand)

3: 12/9 cal row

 

Wednesday 8/31

A) 4 sets:

– 6-8 Good mornings @ 30X1 tempo

– R30S

– 8-10 single arm presses @ 21X1

– R30S

– 5 roll to candlestick OR 10-20 hollow rocks

– R1-2M

 

B) Three sets for times of:

– 500m row

– 25 ring dips

– 20 toes to bar

Rest 4-5 minutes between sets

 

*Sub elevated push-ups if you feel they will work better than banded ring dips.

*Break reps as needed but go as fast as possible.

*Add times together for total time.

 

C) Accumulate 3 min in FLR from rings 2 inches off ground.

 

Thursday 9/1

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 65-75%

Sets 7-10: 1 snatch @ 80-95%

Set 11: 1 snatch @ 101% (optional)

 

B) AMRAP in 12 min:

– 10 alternating DB snatches (45-75/15-40)

– 20 box jumps (24/20)

– 200m run

 

C) 3 sets:

– 10 bent over supinated barbell rows @ 2111

rest as needed

 

Friday 9/2

A) E2MOM x 16 min (8 sets)

– 2 (squat) cleans + 1 split jerk

*Start at 60% and build to 90%.

 

B) 5 sets, against a 60 second running clock, AMRAP of:

– 10 KB swings (70/53)

– max reps of thrusters (75/55)

Rest 60 seconds between sets.

 

Saturday 9/3

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 9/4

8am Endurance

Our birthday week is here! Make sure you mark your calendars for the 300 Challenge + 5th Birthday Bash going down this Saturday! Heat 1 of the 300 Challenge kicks off at 9:20am! Details and heat sign up for the 300 Challenge can be found >HERE<. Tacos, beer, games, and the waterslide will get rolling at 11ish for our Birthday Bash so stick around and bring a friend.

No, you don’t have to do the 300 to enjoy the festivities but…

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Monday 8/22

A) E2MOM x 10 min (5 sets):

2 push jerk + 1 split jerk

*Start at 65% push press and work up to heavier than 8/15. Pause 1-2 sec on catch of each jerk.

 

B) For time:

– 1000/800m row

followed immediately by . . .

Three rounds of:

– 30 double unders

– 20 KB swings (70/53, 53/35)

– 10 strict handstand push-ups

 

*Scale HSPUs with a strict box HSPU or DB L-seated presses.

 

Tuesday 8/23

A) E3MOM x 12 min

– Back squat x 5-6 reps @ 75-80%

 

B) EMOM x 12-16 min (6-8 sets)

E: 5-10 burpees

O: 5 power cleans

 

C) 2 sets:

– 30 banded good mornings

– 20 banded hamstring curls

 

*Burpee rep number should be kept as high as possible.

*Power cleans should be as heavy as possible while maintaining TnG rhythm.

 

Wednesday 8/24

A) E2MOM x 18 min (9 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 60-75%

Sets 7-9: 1 snatch @ 75-90%

*Pause 1-2 seconds in each position before starting movement.

 

B) 10-8-6-4-2 reps of

– power snatches (115/75, 95/65, 75/45)

– overhead squat

– box jump – step down (24/20”)

 

*Sub front squat if mobility is an issue.

 

Thursday 8/25

A) 3 sets:

– 8 Romanian deadlifts @ 30X1 tempo

– R30S

– 8-10 bent over DB rows @ 21X1

– R30S

– 60 sec prone plank hold

– R1-2M

 

B) Every 90 seconds, for 18 minutes (4 sets):

Interval 1 – 200m run w/ sandbag

Interval 2 – (1 muscle-up + 2 ring dips) x 3-6 reps

OR 6-12 strict supinated pull-ups + 6-12 ring dips

Interval 3 – 45 seconds max distance handstand walk in 45 Seconds

OR 20 NTW handstand shoulder touches

OR 45 sec handstand hold (NTW or regular keeping midline tight)

 

Friday 8/26

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang cleans @ 50-65%

Sets 4-6: 2 hang cleans @ 70-80%

Sets 7-10: 1 clean @ 85, 90, 95, & 95+%

*Take only 1 more try if needed to find max.

 

B) 3 sets for efficiency:

– 6-8 strict T2B @ 3210 (absolutely no swing)

– 40ft overhead BB lunges (heavy but UB – build every set)

– 8 tire flips (fast and efficient)

*Rest as much as needed to perform all movements to best of ability.

 

Saturday 8/27 (no regular classes)

300 Challenge + 5th Birthday Bash!

9am – 3pm

 

Sunday 8/28

8am Endurance

Many of you know the 300 Challenge but for those of you taking it on for the first time here is the rundown…

For time with a 20 minute cap:

25 Pull-Ups (scale with bands/ring rows)
50 Deadlifts (135/95, 115/75, 95/65)
50 Push-Ups (scale with knee/box)
50 Box Jumps (24/20, 20/16, step-ups)
50 Floor Wipers (watch video)
50 KB Clean and Press – 25/arm (35/25, 25/18, 18/13)
25 Pull-Ups (scale with bands/ring rows)

We are opening this up to masters and regular EDCF athletes as well as any friends with adequate CrossFit experience! As always, there will be multiple ways of scaling (listed above). On the fence? Don’t be.

There will be 4 heats limited 14 people starting at 9:10, 9:40, 10:10, and 10:40am. Please arrive 10-20 minutes early to warm-up on your own.

>CLICK HERE TO SIGN UP FOR A HEAT<

Make sure you stay afterwards for some tacos, beer, and waterslide action as we will be celebrating our 5th Birthday Bash!

 

We’ve got pistols on the menu later this week. First time we are throwing them into a workout. Coaches will be going over scaling options but go ahead and check them out beforehand.

• Progression 1
• Progression 2
• Progression 3
• Progression 4

If you haven’t already done so, mark your calendars for our 5th Birthday Bash going down Saturday, August 27th! The 300 WOD will be from 9-11am with the party to follow!

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Monday 8/15

A) E2MOM x 10 min (5 sets):

2 push press + 1 push jerk + 1 split jerk

*Start at 65% push press and work up to heavier than 8/8.

 

B) For time:

– row 500/ meters

immediately followed by…

Three rounds of:

– 20 Russian KB swing (70/53, 53/35)

– 15 push press (115/75, 95/65)

immediately followed by…

– run 600 meters

 

Masters

A) E2MOM x 10 min (5 sets)

– 5 push press (building)

– 8 supine medball hamstring curls

 

B) For time:

– row 500/400 meters

immediately followed by…

Three rounds of:

– 15 Russian KB swing

– 10 DB push press

immediately followed by…

– run 400 meters

 

Tuesday 8/16

A) E3MOM x 12 min (4 sets)

– 7 back squats

(use same weight as last week or 70%)

 

B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)

1: 6 CTB pull-ups + 4 burpee box jumps – SD (24/20”)

2: 10 double front squats (53/35, 44/25, 35/18, 25/13)

3: 12/9 calorie row

 

Masters

A) EMOM x 12 min (4 sets)

1: 7 back squats (heavier than last week)

2: 9 DB floor press

3: 11 double KB Romanian deadlifts

 

B) B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)

1: 8 ring rows + 4 burpee box step-ups

2: 10-12 goblet squats

3: 40 sec row

 

Wednesday 8/17

A) E2MOM x 12 min (6 sets)

– hang (squat) snatch cluster x 1.1.1

*R5-10S between reps

 

B) 7 min AMRAP:

– 6 hang snatches (115/75, 95/65, 75/45) – can be power snatches

– 12 alternating pistols

– 24 Double unders

 

C) 3 sets:

– 6-8 rear foot elevated split squats/side @ 30X1

– 8-10 BB abdominal roll-outs  @ 30X1

Rest as needed

 

Masters

A) E2MOM x 12 min (6 sets)

1: 10 alternating DB snatches

2: 10 mountain climbers

3: 30 single unders

 

B) 7 min AMRAP:

– 5 deadlifts

– 7 push-ups (elevate on bench/box if needed)

– 9 V-ups

 

C) 3 sets:

– 6-8 DB weighted step-ups/side (box at knee height)

– 10-12 weighted sit-ups (w/ plate ending overhead)

Rest as needed

 

Thursday 8/18

A) Four sets of:

– 6-8 good mornings @ 2111

– R30S

– 4-6 weighted dips

– R30S

– 14-20 alternating single leg cross toes to bar

– R2M (concentrate on perfect tempo)

 

B) EMOM x 15 (5 sets)

1: (3/2 muscle ups OR 3 muscle up turnovers) + 5-10 chest-to-ground push-ups

2: 5-10 strict supinated pull-ups

3: 30-50 double unders

 

Masters

A) Four sets of:

– 6-8 good mornings @ 2111

– R30S

– 8-10 bent over DB rows/ side

– R30S

– 10 banded wood choppers/side

– R2M

 

B) EMOM x 15 (5 sets)

1: 8 DB hang power clean + push press

2: 4-8 strict supinated pull-ups (banded)

3: 10/7 cal row or 40 sec

 

Friday 8/19

A) E2MOM x 20 min (10 sets)

– 1 (squat) clean + 2 front squats

*start around 60% and build to something heavier than last week

 

*Suggested loading: 2@60-65%, 2@70-75%, 2@80-85%, 1@90%, 1@90-95%

 

B) 3 sets for efficiency:

– supine rope climber hand over hand sled pull x 1 length (heavy but quick)

– farmer’s carry x 1 lap (heavier than last week)

– earthquake bar hold overhead squat x 4-6 reps @ 3211

– 6 atlas stone to shoulder (alternate sides each rep)

 

Saturday 8/20

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 8/21

8am Endurance