Workouts - East Dallas CrossFit

Posted February 21, 2017 by Ryan Savard in WOD

A) E3MOM x 9 minutes (3 working sets)
– power clean TnG clusters 3.3.3
*R10S between clusters – build each set

B) 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, and then repeat for a second full set.

reserve a class

Posted February 20, 2017 by Ryan Savard in WOD

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

Posted February 17, 2017 by Ryan Savard in WOD

A) E3MOM x 15 min – Deadlift

Set 1: 10 @ 55% 1RM

Set 2: 10 @ 65%

Set 3: 8 @ 75%

Set 4: 6 @ 80%

Set 5: 4 @ 85%

*Try for TnG on reps if possible.

B) 3 sets for efficiency:

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

– 1 lap contralateral carry per side (KB overhead, DB farmer’s hold)

– 20 reps elevated banded march

– 10 kneeling pallof presses per side (green or red band)

Posted February 16, 2017 by Ryan Savard in WOD

A) E3MOM x 15 min (5 sets)

– 6-8 seated BB overhead press @2111

– 6-10 supinated ring rows @2111

– 8-10 alt. KB/DB goblet hold crossover box step-ups (slow and controlled)

B) EDCF Capacity Test 3.0

For max calories:

– 3 minute row

Rest 4 minutes until the running clock reaches 7:00, and then…

Complete as many rounds and reps as possible in 8 minutes of:

– 5 strict pull-ups

– 10 perfect push-ups

– 15 air squats

*Add calories to total reps completed to get a grand total.

*If you can’t complete 10 UB perfect push-ups, scale by elevating to box or bench.

Posted February 15, 2017 by Ryan Savard in WOD

A) EMOM x 12 min (4 sets)

1: 30ft handstand walk

OR 1 lap box handstand walk (switch directions each set)

2: 3-5 muscle ups

OR 3-5 low ring muscle up turnovers w/ toe/band/foot assist

3: 15 toes to bar in 3 UB sets of 5

OR 12 toes to bar in 3 UB sets of 4

OR 9 toes to bar in 3 UB sets of 3

B) Every 6 min x 3 sets:

– 500m row

– 20 alternating DB snatches (50/35)

– 15 box jump overs (24/20”)

*work on movement efficiency and holding pace.

Posted February 14, 2017 by Ryan Savard in WOD

A) E2MOM x 16 min (8 sets)

– 1 power clean + 1 split jerk

*start at 60% of 1RM C&J and build to a heavy but sharp set.

B) For time:

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

– 21 bar facing burpees

– 15 power cleans (185/125, 155/105, 115/75)

– 15 bar facing burpees

– 9 power cleans (225/155), 185/125, 135/95)

– 9 bar facing burpees

*15 min cut-off.

*Scale by keeping all power cleans at 95/65 or lower.

Posted February 13, 2017 by Ryan Savard in WOD

A) E2MOM x 8 min – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 3-5 @ 80%

– set 4: 2-3 @ 85%

E3MOM x 9 min – back squat

– set 5: 1-2 @ 90%

– set 7: 1 @ 95%

– set 7: 1 @ 101+%

*This is the last day to test.

B) Every 4 min x 4-5 sets:

– 250/200m row

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

– 30 double unders (60 singles)

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

Posted February 10, 2017 by Ryan Savard in WOD

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