Workouts - East Dallas CrossFit

Posted February 7, 2012 by Ryan Savard in WOD

A. hang power clean from knee cap – 5,5,3,3,3,2; rest 4 min

B1. KBS tough x 20;

B 2. Box jump x 20; rest 2 min x 3

(work on quick transition with box jumps, may need to go down in height)

C. Pick between the airdyne bike or the C2 rower and go 20 seconds all out x3; rest as needed

reserve a class

Posted February 6, 2012 by Ryan Savard in WOD

Hip/Shoulder mobility

then…

“Fran”

21-15-9 reps for time of:

– Thrusters (95/65)

– Pull-ups

Posted February 3, 2012 by Ryan Savard in WOD

“Filthy Fifty”

For time:
50 Box jump (24/20″)
50 Jumping pull-ups
50 Kettlebell swings (16/24kg)
50 Walking Lunge
50 Knees to elbows
50 Push press (45/33lbs)
50 Supermans
50 Wall ball shots (20/15)
50 Burpees
50 Double unders (or 150 singles)

Posted February 2, 2012 by Ryan Savard in WOD

Complete 3 rounds for time of the following:

– 5 Deadlifts @ 70% 1RM

– 10 Goblet Squats (heavy)

– 15 Kettlebell Swings

– 400m run

then…

January Challenge

Posted February 1, 2012 by Ryan Savard in WOD

Snatch Balance 5×3

then…

In 10 minutes complete:

– 4 TnG power snatches every minute on the minute

– AMRepsAP of ring dips until failure or for the remainder of the minute

Posted January 31, 2012 by Ryan Savard in WOD

AMRAP in 20 min. of:

– 5 HSPU

– 10 KB swings (heavy)

– 15 sit-ups

– 200m run

then…

January Challenge part 2

Posted January 30, 2012 by Ryan Savard in WOD

Push Jerk 5×3

– Work on hip mobility in between sets

then…

7 Rounds of:

– 7 front squats (135/95)

– 7 bar facing burpees

Posted January 27, 2012 by Ryan Savard in WOD

Deadlift

5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 80%

then…

6 rounds of:

– 400m run

– 90 second rest

*record total time not including final rest