Open Gym 10-12pm

Monday 6/21

Fitness

A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 30 sec 6” flutter kicks from hollow position

*Heavier than 6/11

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 2-3 bench press @ 75-80%

– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/11

Fitness & Performance

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 KB swings (53/35)

– 30-20-10 push-ups

R60S

*Scale the runs to 400-300-200m and/or elevate push-ups if needed

*RX+ use 70/44 and perform ring push-ups

Tuesday 6/22

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Station 1: 8/side DB/KB floor touch lateral lunges
Station 2: 8-10 double DB curl

B) EMOM x  4 minutes for max reps or calories:

Station 1 – 30 seconds rowing

Station 2 – 30 seconds of DB front squats

Station 3 – 30 seconds of DB up/down devil’s press

Station 4 – Rest

+ (right into…)

E3M x 4-5 sets:

– Number of calories, front squats and devil’s presses completed during 30 second max effort

Performance

A) E2MOM x 8 sets

Sets 1-2: 3 stop snatch pull + high hang snatch (2” below knee, hang, high hang)

Sets 3-4: 2 stop snatch pull + hang (2” below knee, hang)

Sets 5-8: snatch

*Receive in either full squat or power snatch.

B) EMOM x  4 minutes for max reps or calories:

Station 1 – 30 seconds rowing

Station 2 – 30 seconds of DB front squats (35/25s)

Station 3 – 30 seconds of DB devil’s press

Station 4 – Rest

+ (right into…)

E3M x 4-5 sets:

– Number of calories, front squats and devil’s presses completed during 30 second max effort

Wednesday 6/23

Fitness

E6M x 5-6 sets:

– 300m run

– 12 SA DB hang power clean + jerk (3,3,3,3)

– 10 hanging knee raise

– 8 DB box step overs

– 30 single unders 

*Switch order of movements every round.

*Scale to 200m run if needed.

Performance

E6M x 5-6 sets:

– 300m run

– 12 SA DB hang power clean + jerk (50 – 3,3,3,3)

– 12 toes to bar

– 12 DB box step overs (20”)

– 30 double unders 

*Switch order of movements every round.

Thursday 6/24

Fitness

A) E2.5M x 6 sets:
– 3-5 box squats w/ 32X1 tempo

After even sets

– 8-12 DB seated Arnold press

After odd sets

– 8-10 DB/KB lat pull-overs

*heavier than 6/16

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E2.5M x 6 sets:
– 2-3 back squats @ 80-85%

*heavier than 6/16

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35 – empty BB)

– 30 pull-ups

Friday 6/25

Fitness

A) E2MOM x 8 sets

– 6 BB Romanian deadlifts

After odd sets:

– 4 /side KB TGUP sit-ups

After even sets:

– 4/side SA ring rows w/ reach

Performance

A) E2MOM x 8 sets

Sets 1-4: hang power clean + power clean + jerk

Sets 5-8: power clean + jerk

Fitness & Performance

B) Strength Option

3-4 sets:

– 8/side SL squat off box

– 8-16 strict dips (added weight, bodyweight, banded, bench)

– 8-16 hanging knee raise (add weight if able)

– 8-16 bent over BB rows w/ pause

OR

B) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R75S

*Goal is to hold the same pace as last week.

Saturday 6/26 – 10th Anniversary Pool Party! (1-4pm)

Fitness

TBA

Performance

TBA

Sunday 6/27

10-12pm Open Gym

No classes.

Open gym from 10am-12pm.

Monday 12/21

Fitness

A) E2M x 4 sets each

Station 1:

• 10-12/side KB front foot elevated split squat

Station 2:

• 10-12 DB seated Arnold press
• 10-12 supinated inverted BB row

*Same or heavier weight than last week.

B) E5M x 4 sets:

– 400m row

– 6 double DB hang squat cleans

– 8 renegade rows

Performance

A) E2M x 8 sets:

Sets 1&2: 3 position clean (high, hang, 2” below knee)

Sets 3-5: 2 position clean (hang, 2” below knee)

Sets 6-8: 1 clean (floor)

*Receive cleans in a full squat if able

B) E5M x 4 sets:

– 500/400m row

– 5 TnG squat cleans

*Goal is to get faster on rows and heavier on cleans each set.

Tuesday 12/22

Fitness

A) E2M x 6 sets

Odd sets: 16 alternating top down DB incline press

Even sets: 8 bent over BB rows w/ pause

B) EMOM x 10-20 sets

– 4 DB push press

– 4 ring rows

– 4 box step-ups

Performance

A) E2M x 6 sets

– 1 pause split jerk + 2 split jerks

*The first rep has a pause on the dip AND at the catch. 

*Keep weight light to moderate to maintain form.

B) EMOM x 10-20 sets

– 3 shoulder to overhead

– 3 pull-ups

– 3 box jump overs

*Use a weight that is tough but UB and smooth.

*RX+ perform CTB pull-ups.

Wednesday 12/23

Fitness

A) E4M x 4 sets:

– 8 BB or goblet box squats 

– 8-10 ring rows w/ pause

– 8-12 DB floor press w/ pause

Every 3 minutes x 4-7 sets:

– 200m run

– 5/side SA DB hang power clean

– 10 DB goblet hold reverse lunges

– 20 single unders

Performance

A) E3.5M x 4 sets:

– 6 back squats 70-75% 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 5/side SA DB hang power clean (50/35)

– 10 DB goblet hold reverse lunges

– 20 double unders

Thursday 12/24 – 6am/9am/12pm only (no evening classes)

Fitness

“12 Days of Christmas”

1: DB devil press

2: push-ups

3: DB thrusters 

4: hanging knee raise

5: DB hang power cleans 

6: pull-ups

7: DB push press

8: KB swings

9: calories rowed

10: box step-ups

11: wallballs

12: burpees

Performance

“12 Days of Christmas”

1: DB devil press

2: ring dips

3: thrusters 

4: toes to bar

5: hang power cleans 

6: pull-ups

7: shoulder to overhead

8: KB swings (53/35)

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs (20/14)

12: burpees

RX+: 55/35 devil press, 115/75 barbell, 70/44 kettlebell

RX: 35/25 devil press, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 devil press, 75/45 barbell, 35/25 kettlebell

*Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Friday 12/25

Gym Closed – Merry Christmas!

Saturday 12/26

Fitness

TBA

Performance

TBA

Sunday 12/27

10-12pm Open Gym

Monday 4/15

A) E3MOM x 6 sets – deadlift

Set 1: 4 @ 80-84%

Sets 2-6: 4 @ 93% of set 1

*After every set alternate (3 each)

– 8/side single arm DB bench @ 2111 tempo

– 8/side single arm DB row @ 2111 tempo

 

B) 5 rounds for time:

– 200m run

– 10 front rack reverse lunges (115/75. 95/65, 75/55, 65/45)

– 6 strict handstand push-ups

 

*Scale sHSPU’s with abmat + 35lb set-up or L-seated DB presses.

 

Tuesday 4/16

A) Every 2 minutes x 5 sets:

– Power snatch clusters 1.1.1

*Rest 10 seconds between singles.

*Build to a tough but technically sound set.

 

B) 10 min AMRAP:

– 30 double unders

– 1 power clean + push jerk

– 5 burpees over the barbell

*Add 1 rep to power clean + push jerk every round.

 

C) 3 sets for quality:

– 12-15 banded glute bridges

– 30 crunches

– 20-30 sec/side side plank

 

 

Wednesday 4/17

A) E3MOM x 6 sets – bench press

Set 1: 5 @ RPE 8

Sets 2-5: 5 @ 93% of set 1

*After every set perform 7 supinated ring rows w/ a pause.

 

B) Every 5 minutes x 4-5 sets

– 400m run (building in speed)

– max effort strict pull-ups

– max effort push-ups

 

*Should be able to get at least 10 reps of each on first round.

*Run times should get faster each round.

 

Thursday 4/18

A) E3MOM x 6 sets – back squat

Set 1: 5 @ RPE 8

Sets 2-5: 5 @ 93% of set 1

 

B) E3MOM x 4-6 sets

– 250/200m row

– 10 deadlifts (225/155, 185/125, 155/105, 135/95)

– 8 toes to bar

 

Friday 4/19

A) E75S x 8 sets:

– 2 push press

*Start at weight for last week’s toughest set of 43

 

B) 3 sets for quality:

– 8/side rear foot elevated split squats

– 12-15 skullcrushers

– 8/side half kneeling pallof presses

 

C) 3-5 sets for quality:

– banded sprint starts

– 21 gun salute (3 times only)

 

Saturday 4/20

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 4/21

8am Endurance

10-12pm Open Gym

We will only have a 9am Hero WOD (“Nutts”) on Wedensday, July 4th. The rest of the week is regular schedule.

There are still a few spots in our upcoming EDCF Barbell cycle. Go ahead and get yourself signed up HERE. Cycle starts Monday, July 9th!

 

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TESTING WEEK!

 

Monday 7/2

A) Back squat testing

Every 2 minutes:

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 85%

Set 5: 1 @ 90%

Set 6: 1 @ 95%

Set 7 : rest

Set 8: 1 @ 100+%

*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.

 

B) E4M x 4 sets:

– 15/12 cal row

– 10 thrusters (95/65)

– 5-8 toes to bar

RX+ use 115/75 and 5/3 bar MUs.

 

Tuesday 7/3

A) Power clean testing

E2MOM x 6-7 sets:

5-3-2-1-1-1-(1)

*Keep the first 3 sets TnG

 

B) Every 5 minutes x 3-4 sets:

– 400m run

– 20 RKB swings

– 10 burpees to target

*Goal is to try and increase pace (85-90-95%) each round!

 

Wednesday 7/4 – 9am only

Hero WOD “Nutts”

Fot time:

– 10 handstand push-ups

– 15 deadlifts (250/175)

– 25 box jumps (24/20)

– 50 pull-ups

– 100 wallballs (20/14)

– 200 double unders

– 400m run with 45/35 plate

 

Thursday 7/5

A) Snatch testing

Every 60 sec x 5 sets:

– 1 x snatch + overhead squat 55-75%

+

Every 90 sec x 5 sets:

– 1 x snatch @ 80-100+%

 

B) Every 2 min x 4-6 sets

– 250/200m row, 500/400m AB, or 200m run

– 8 power snatch (75/55, 65/45, 55/35)

*Cut down run to top of fence line if needed.

*PS reps should be UB and fluid the entire time.

 

Friday 7/6

A) Bench press / weighted pull-up testing

Every 2 minutes:

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 85%

Set 5: 1 @ 90%

Set 6: 1 @ 95%

Set 7 : rest

Set 8: 1 @ 100+%

*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.

 

B) Weighted pull-ups testing

– find your 1RM weighted pull-up in 10 minutes

OR

– accumulate 50 banded chest to bar pull-ups AFAP

 

C) Arm Farm x 2 sets

 

Saturday 7/7

8am Masters

9am Bring A Friend Day

10am Intro To CrossFit

 

Sunday 7/8

8am Endurance

10-12 Open gym