Join EDCF and AIRROSTI on Saturday, 2/21 from 10-11am for an interactive and informative class where you’ll learn specific exercises and techniques to help prevent Shoulder Pain and enhance athletic performance.

This event it open to members and non-members. Click >HERE< to reserve your spot.

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Monday 2/16/15

A) Deadlift –

3×80%; R3M

3×85%; R3M

3+x90%;R3M

*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 3-5 reps.

B) EMOM x 12 min

E: Power clean Tng x 5 – (155/105, 135/95, 115/75, 95/65) + burpee over bar x 3

O: *25 double unders (50 single unders)

C) 20-30 KB or sandbag get ups (53/35 or 60/30 respectively); NOT for time

 

*Don’t exceed 40 seconds on double or single unders

 

Tuesday 2/17/15

5-6 sets building

1 push press + 1 push jerk + 2 split jerk (building heavier than 2/11)

+

Row 400 at 80%

R2M

Row 400 at 90%

R3M

Row 400 at 97%

R5M x 2 sets

 

*During long rest practice 8-10 muscle up turnover progressions.

 

Wednesday 2/18/15

A) Front squat 2,2,2,2,2; R3M (compare to 2/5)

*warm up OHS position and practice snatch during rest

B) 10 min EMOM

– 1 power snatch + 1 snatch balance + 1 hang squat snatch

(build to moderate weight/perfect form)

+

3 sets not for time:

– 10 Good mornings @ 30X1 (moderate load/perfect form)

– 20 Double KB/DB front rack walking lunge steps

R30S

 

Thursday 2/19/15

A1) TnG push press cluster 2.2.2; R10S/30S

A2) 5-10 UB CTB pull ups; R30S

A3) Pendlay row 5-10 reps @ 20X0 (70% 1RM bench press); rest 3min x 3 sets

+

12 min AMRAP at open pace:

– 6/4 strict pull-ups

– 8 S2O @ (135/95, 115/75, 95/55)

– 10 deadlifts

– 200 m run

 

Friday 2/20/15

4-5 sets increase pace per set:

– 20/15 cal row

– 5 squat cleans @65% 1RM

– 5 box jump-SD (30/24”)

– 10 T2B

– 30 DU

rest walk 5-6 mins

 

Check out what’s going on at the gym the rest of the month!

—-> CLICK HERE <—-

Click HERE to join team East Dallas CrossFit for the 2015 CrossFit Open!

Monday 2/9/15

A) Back squat @ 65% 1RM

– 2-3 reps @ 20X0; R45S x10

B) 8-10 min HSPU progressions (B&I)

OR

50 HSPU for time (A)

C) EMOM x 10 min

E: 5 TnG Deadlifts @ 60% + 5 burpees over the bar

O: Row 12/9 cal

 

Tuesday 2/10/15

5-6 sets:

– 200 m run

– 12 wallballs (20/14)

– 12 KB swings (70/53)

– 12 burpees

– 30 double unders (90 singles)

R3-4M

 

*goal is to increase pace each round

 

Wednesday 2/11/15

A) Push press x 1/jerk dip x 1/paused jerk x 2; rest 2-3mins x 5 (2 second pause at bottom of dip for the paused jerks)

B) EMOM x 8-10 min

– 3 TnG squat cleans @ 65%-75% – speed focus

C) Hand stand hold ALAP (as long as possible)

R30S

L-sit hold ALAP

R90S x 3 sets

 

Thursday 2/12/15

A) EMOM x 3mins – TnG power snatch x 5

B) EMOM x 3mins – TnG power snatch x 4

C) EMOM x 3mins – TnG power snatch x 3

*Goal is to start A where you’ve worked previous EMOMs and build.

+

20min amrap

– Row 500m

– 15 KB swings (53/35)

– 10 sit-ups

– 5 muscle ups (sub 7 CTB/regular pull-ups)

 

*goal is to maintain consistent throughout 20 min

 

Friday 2/13/15

A) Build to a tough thruster off the rack in 5-6 attempts

+

Open workout 14.5

21-18-15-12-9-6-3 reps for time of:

– Thrusters (95/65)

– Burpees (bar facing)

 

It’s that time of year again! The 2015 CrossFit Open is right around the corner and we are looking to do it big this year!

What is the CrossFit Open you say? It is a series of workouts released once a week for five weeks. The workouts are dropped on Thursday evenings and athletes have until the following Monday to complete them.

Why should you take part in this? These are benchmark workouts that our programming has been leading up to for the past year. Participating in the Open is a way to measure yourself against thousands of people from across the world. The best part is that there is now both an “RX” and scaled division so it’s more inclusive this year.

Doing it big, huh? You bet. We are calling it Friday Night Lights. Every Friday evening, you can experience what a competitive CrossFit atmosphere feels like from the comfort of your own gym. As we did last year, we will be hitting the workouts on Friday nights at 6:30pm for those that register. Make sure to mark your calendars for 2/27, 3/6, 3/13, 3/20, and 3/27/15. We are looking to have a big group of spectators and really spice it up this year for the competitors!

Still on the fence about competing? Don’t be. If there is a movement that needs to be further scaled from the “scaled division then so be it. We just want YOU to come have fun and push yourself to be your very best!

Click HERE to join team East Dallas CrossFit for the 2015 CrossFit Open!

 

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Monday 2/2/15

A) Deadlift TnG

5 reps at 65%; R3M

5 reps at 75%: R3M

5+ reps at 85%; R3M

*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 5-7 reps.

+

15 min AMRAP:

– 15/12 cal row

– 10 box jump – SD (30/24”)

– 5 shoulder to overhead (155/105, 135/95, 95/65)

 

Tuesday 2/3/15

4min amrap all out

– 10 KBS 1.5pd

– 10 goblet squat 1.5pd

rest 8mins

4min amrap all out

– 7 OHS (95/65)

– 7 over the bar burpees (full extension up top)

rest 8mins

4mins amrap all out

– 5 T2B

– 7 wallballs

rest 8mins

4min amrap all out

– Row 800/700m

– remainder of time amrap DU

+

Coach’s choice finisher if time allows.

 

Wednesday 2/4/15

A) EMOM x 10 min

– 5 TnG power snatches (moderate to tough, perfect)

B) EMOM x 12 min

E: 12 heavy KB swings

O: 10 weighted sit-ups (25/15)

C) 4 banded sprints w/partner; Rest as needed

 

Thursday 2/5/15

A) Front squat – 3, 3, 3, 3; R3M

+

4-6 rounds:

– 8 pull-ups

– 8 NPUBBJ-SD 20/16”

– 200 m run

R1M, increasing in pace each set

 

Friday 2/6/15

A) Push press cluster TnG 3.3.3; R10S/3M

+

Open workout 14.4 (Advanced)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 60 calorie row

– 50 toes-to-bars

– 40 wall-ball shots (20/14)

– 30 cleans (135/95)

– 20 muscle-ups

 

Open workout 14.4 (Intermediate)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 60 calorie row

– 50 toes-to-bars/rings/V-ups

– 40 wall-ball shots (20/14)

– 30 cleans (135/95, 115/75, 95/65)

– 20 CTB pull-ups (or regular kipping PUs)

 

Open workout 14.4 (Beginner)

Complete as many rounds and repetitions as possible in 14 minutes of:

– 50 calorie row

– 40 V-ups

– 30 wall-ball shots (20/14)

– 20 cleans (95/65)

– 10 burpees

 

We still have spots available for Monday’s testing. Please sign up HERE. We also are doing free before and after photos for those interested. If you are please sign up HERE.

The outline for Saturday’s nutrition seminar is located HERE.

This week’s programming:

Monday 1/26/15

A) Press – build to a 1RM in 10 min off rack

B) T2B tester (retest)

Advanced T2B tester

– 50 T2B for time

Intermediate T2B tester

– 30 T2B for time (50 Toes to rings)

Beginner T2B tester

– 50 v-up

C) 1 min AD – warm up

• 0-20sec @ 60%
• 20-40sec @ 75%
• 40-60sec @ 90%
• R4-5M, then

1 min AD max cal

 

Tuesday 1/27/15

3 sets increase pace per set 80%, 90%, 100%

– 500m row

– 20 wallballs (20/14)

– 10 CTB pull-ups

– 15 burpees

– 60 DU

– 400 m run

rest 5-6 min

 

Wednesday 1/28/15

A) Quickly build to a heavy 3 FS – 8 min

B) Clean pull cluster – 1.1.1 x 2 R10S/2-3M @ 110%+

C) Build to a heavy squat clean in 10 min

– go for it if feeling good

D) 2K row tester – aerobic build ups before

*strategy is to get faster each 500m with the average pace being your ideal 2K row

 

Thursday 1/29/15

A) EMOM x 8 min

– 5 TnG power snatches (moderate to tough, perfect)

B) EMOM x 12 min

E: Deadlift x4-5 reps TnG @ 65% 1RM

O: HSPU x5-8 reps

C) 3-4 banded sprints w/partner; Rest as needed

 

Friday 1/30/15

A) Build to a 1RM bench press in 10 min

+

20 min AMRAP:

– 20/16 cal row

– 10 burpees

– 5 heavy thrusters (185/115, 155/105, 135/95, 115/75, 95/55)

 

Here is the outline for the Nutrition Seminar. Please go to the link and follow along!

LINK