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

 

Here is the schedule for the next couple of weeks!

• Friday 12/23 – Regular Schedule
• Saturday 12/24 – Regular Schedule (8, 9, 10AM)
• Sunday 12/25 – Gym Closed
• Monday 12/26 – 9am Only
• Tuesday 12/27 – Regular Schedule
• Wednesday 12/28 – Regular Schedule w/ No 7:30pm class

…

• Friday 12/30 – Regular Schedule
• Saturday 12/31 – Regular Schedule (8, 9, 10AM)
• Sunday 1/1 – Gym Closed
• Monday 1/2 – 9am, 5:30pm, 6:30pm Only (7:30-8:30pm Open Gym)
• Tuesday 1/3 – Regular Schedule

 

If you have a friend or family member coming into town who does CrossFit at another gym and would like to drop in for a class, please refer them HERE.

Check out our revised holiday schedule for the next couple of weeks!

• Friday 12/23 – Regular Schedule
• Saturday 12/24 – Regular Schedule (8, 9, 10AM)
• Sunday 12/25 – Gym Closed
• Monday 12/26 – 9am Only
• Tuesday 12/27 – Regular Schedule
• Wednesday 12/28 – Regular Schedule w/ No 7:30pm class

…

• Friday 12/30 – Regular Schedule
• Saturday 12/31 – Regular Schedule (8, 9, 10AM)
• Sunday 1/1 – Gym Closed
• Monday 1/2 – 9am, 5:30pm, 6:30pm Only (7:30-8:30pm Open Gym)
• Tuesday 1/3 – Regular Schedule

---

Monday 12/19

A) E2MOM x 6 min (3 sets)

– 1 (squat) clean + 2 split jerks

*Perform at 55-65% and pause 2 sec in catch position on jerks.

+

E2MOM x 14 min (7 sets)

– 1 (squat) clean + 1 split jerk

*Work up from 70% to something heavy but mechanically sound.

 

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

– 15 deadlifts (135/95, 115/75, 95/65)

– 12 hang power cleans

– 9 front squats

– 6 shoulder to overhead

 

*These sets should be as UB as possible.

*Goal is to be sharp with the movements and to cycle them efficiently.

 

Tuesday 12/20

A) EMOM x 12 min (4 sets)

1: 6-8 BB Romanian deadlifts @ 20X1

2: 8-10 DB floor press @ 20X1

3: 20 sec side plank per side

 

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

1: 12/9 cal row

2: 20-30 double unders + 4-8 pull-ups

3: 8-10 burpees

 

*Scale to 60 single unders. If needed scale reps down to keep up with pace.

*Rx is completing 6 sets at max number for all movements.

 

Wednesday 12/21

A) Every 3 minutes, for 12 minutes (4 sets):

– 12-20 alternating pistols (6-10/leg)

– 8-10 horizontal ring rows @ 20X1

– 10 hollow rocks

 

B) Every 5 min x 4-5 sets @ 80-90% pace:

– 500/400m row

– 20 RKB swings (53/35)

– 10 toes to bar

 

C) Mobility:

– 90 degree bench stretch x 2-3 min/ leg

– BB quad smash x 1-2 min/leg

 

Thursday 12/22

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

+

E2MOM x 6 min (3 sets)

– 1 snatch pull + 1 snatch

*Build from 70-85%.

+

E2MOM x 6 min (3 sets)

– 1 snatch

*Build from 85-95+%.

 

B) 3 rounds for time:

– 400m run

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

– 15 box overs (24/20”)

 

C) 3 sets for efficiency:

– 15 banded pull-aparts

– 10 DB pull overs @ 2111

 

Friday 12/23

A) Take 15 minutes to build to a new 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

*If you completed all 10 last week then add 5-10+lbs.

*Last time for this.

 

B) 3 sets for efficiency:

– box push x 1 length (AFAP)

– 20 single leg cross-over toes to bar (10/side)

– 10 KB overhead walking lunges (AHAP)

– 10-15 supine medball hamstring curls w/ pause

 

*Sub KB OH carry with KB front rack walking lunges x 12 reps if the OH position isn’t there.

 

Saturday 12/24

8am Masters

12 rounds for time with a partner:

– 12 RKB swings

– 10 DB thrusters

– 200m run

 

*Partners will alternate after each movement.

 

9am CrossFit

For time with a partner:

– 2000/1600m row

– 150 wallballs (20/14)

– 1500/1200m row

– 100 pull-ups

– 1000/800m row

– 50 burpees over rower

 

10am Barbell – Clean & Jerk

A) 4 sets:

– 1 x 3-position clean + 1 x push jerk + 1 x split jerk

*Build from 55-65%.

 

B) 6 sets:

– 1 clean + 1 jerk

*Build 65-95%.

 

C) 3 sets:

– 3 x clean pulls at 100-105%

– 8-10 single arm DB strict press @ 20X1

 

Sunday 12/25 – Christmas

Gym Closed

Another EDCF Christmas Party in the books! A huge thanks goes out to everyone involved with my surprise gift on Saturday night. It was touching to say the least. Thank you Angela for organizing it! We have the best group of people at this gym and I love seeing everyone together. You all clean up pretty good!

Be on the look out for our revised holiday schedule coming out later this week.

---

Monday 12/12

A) E2MOM x 6 min (3 sets):

– 3 position (squat) clean

*build from 55-65% (heavier than last week)

+

EMOM x 14 min (7 sets)

– 1 (squat) clean @ 70-95%

 

B) Ground to overhead prep:

E2MOM x 6 min: 2-3 power clean + push jerk at Grace weight.

 

C) “Grace”:

– 30 clean and jerk for time (135/95)

*Grace should be completed with the power clean + push jerk barbell cycling method we have been practicing. Scale weight so that you can get at least 8-10 unbroken at the start of the workout. This tester is about power output and we are looking for times under 5 minutes so scale accordingly.

 

D) 3 sets for efficiency:

– 15 reverse snow angles (2.5/hand)

– 30-45 sec side plank/side

 

Tuesday 12/13

A) E3MOM x 15 min (5 sets):

– 3-4 close grip bench press @ 30X1

– 3-4 weighted pronated pull-ups

*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.

*Heavier than 12/7.

 

B) For max reps/calories:

– 90 seconds of rowing for calories

Rest 30 seconds

– 90 seconds of burpees

Rest 30 seconds

– 90 seconds of box jump overs (24/20”

Rest 30 seconds

– 90 seconds of CTB pull-ups

R3M, x 2 sets total**

 

Wednesday 12/14

A) Every 3 minutes, for 12 minutes (4 sets):

– 20 Walking Lunges (70/53 KB in each hand)

– 8-10 bent over BB rows @ 20X1 (moderate weight, perfect temp and positioning)

 

B) 3 rounds for time:

– 400m run

– 20 wallballs (20/14)

– 15 burpees to 6” target

 

C) Mobility:

– 90 degree bench stretch x 2-3 min/ leg

– BB quad smash x 1-2 min/leg

 

Thursday 12/15

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

+

E2MOM x 14 min (7 sets)

– 1 snatch

*Build from 70-101% with 5% jumps.

 

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

– 20/15 cal row

– suicide sprint (touch lines)

– 10 toes to bar

 

Friday 12/16

A) Take 15 minutes to build to a new 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

*If you completed all 10 last week then add 5-10+lbs.

 

B) 3 sets for efficiency:

– box push x 1 length (AFAP)

– 6-8 strict toes to bar @ 2110

– 2 laps heavy KB front rack walk with 5 squat on each end (20 total squats

– 6-8 BB good mornings @ 20X1

 

Saturday 12/17

8am Masters CrossFit

9am CrossFit

10am Barbell – Snatch

11am Free Intro to CrossFit

 

Sunday 12/18

8am Endurance

You’re invited to the 2016 EDCF Christmas Party!

Join us this Saturday at Goodfriend Beer Garden and Burger House. This event is open to everyone! So bring a friend and put your party pants on.

We will have the lounge area reserved. If you’ve never been to Goodfriend before, they have great food and a full bar. Come hungry or full, it’s up to you!

Tacky Christmas sweaters are encouraged but not required!

When: Saturday, Dec. 10th @ 7:30pm
Where: 1154 Peavy Rd.

See you there!

---

 

Monday 12/5

A) E2MOM x 12 min (6 sets):

– 1 hang squat clean + 1 squat clean

*build from 70-90% (heavier than last week)

 

B) AMRAP in 8 min:

– 3 power cleans (185/125)

– 6 tall box jumps (30/24”)

– 9 perfect push-ups

 

C) 2-3 rounds for efficiency:

– 8-10 BB Chinese rows

– 15-30 sec single leg raise per side

 

Tuesday 12/6

A) Every 2.5 min x 5 sets

– Deadlift x 5-4-3-2-1 reps

*Build heavier than 11/29. Not a 1RM.

 

B) E3MOM x 12-18 min (4-6 sets):

– 200m run

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

– 4-8 burpee pull-ups

*RX+ perform 2-3 muscle ups instead of BPUs.

*Keep DL weight so that you can stay UB without losing form.

 

Wednesday 12/7

A) E3MOM x 15 min (5 sets):

– 5 close grip bench press @ 30X1

– 5 weighted pronated pull-ups

*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.

 

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

E – 12/9 cal row

O – 10 KB swings (heavy) + 8-10 goblet hold reverse lunges

*Row 15/12 cal if able.

 

C) 2-3 sets for efficiency:

– 10-12 supine medball hamstring curls

– 25 banded pull-aparts

 

Thursday 12/8

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

+

EMOM x 12 min (6 sets)

– 1 snatch

*Build from 70-95% with 5% jumps.

 

B) For time:

– 1000/800m row

– 150 double-unders

– 30 handstand push-ups

*scale HSPU with bands or L-seated DB presses.

*RX+ perform HSPUs all strict.

 

Friday 12/9

A) Take 15 minutes to build to a 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

 

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

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

– 2 laps upside-down single arm KB overhead walk (1 lap per hand)

– 6-8 strict toes to bar @ 2110

 

Saturday 12/10

8am Masters CF

9am CrossFit

10am Barbell

7:30pm EDCF Christmas Party @ Goodfriend

3 THINGS TO NOTE…

1) The 2016 EDCF Christmas Party will be on December 10th at Goodfriend from 7:30-10:30pm. Everyone is invited and it’s sure to be a great time if last year was any indication! Put it on your calendars.

2) Interested in taking on the 100K Meter Challenge? There is still more than enough time. Just to go 100kmeterchallenge.com and sign up under team “Defend East Dallas“. We currently have 14 people on the team and are looking for more!

3) Hoodies! They will be available for pre-order tomorrow through Friday. I’ll be sending out an email and posting on social media when they’re ready for you all to see.

---

Monday 11/28

A) E2MOM x 12 min (6 sets

– 1 hang squat clean + 1 squat clean + 1 front squats

*work from about 65-85% (heavier than 11/21)

 

B) EMOM x 18-24 min (6-8 sets):

1: 5 thrusters (go heavy)

2: 5-10 strict pull-ups

3: 10-15 box jump-overs (24/20”)

 

Tuesday 11/29

A) E2MOM x 10 min (5 sets) – Deadlift

– reps of 5-4-3-2-1

*Build to a heavy single rep. Not a 1RM.

 

B) 4 rounds for time:

– 14 alternating DB snatch (50-75/25-40)

– 30 double unders

– 400m run

 

Wednesday 11/30

A) EMOM x 10-12 min

– 1 push press

*Start at 65% and build to a new 1RM if able.

*Skip a minute if you need to before testing a new 1RM.

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 20 wallballs

– 10 ring dips

 

Thursday 12/1

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Work from 55-65%.

+

E2MOM x 6 min (3 sets):

– 2 position snatch

(hang, floor)

*Work from 70-80%.

+

E2MOM x 6 min (3 sets):

– 1 snatch

*Work from 85-90+%

*Goal is no misses.

 

B) E3MOM x 12-18 min (4-6 sets):

– 200m run

– 20 RKB swings (heavy)

– 10 burpees

*Scale dips so that you can perform at least first set UB.

 

Friday 12/2

A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start at heaviest set from 11/18.

 

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– 2 laps farmer’s carry (heavy but fast and UB)

– 6-8 L-sit supinated pull-ups

– 8 TGUP sit-ups per side

 

Saturday 12/3

8am Masters CF

9am CrossFit

10am Barbell – Snatch

11am Intro to CF

 

Sunday 12/4

8am CF Endurance