Workout of the Day
12 min AMRAP @85%:
– 10 KB snatches (53/35) 5R/5L
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
then
12 min AMRAP @85%:
– 10 front rack lunges (75/45)
– 10 KB swings (53/35)
– 500 m row
Month: July 2013
A) Strict Press Cluster @ 12X2; 2.2.2 x 3; rest 10 sec btwn reps/3 min btwn sets
B) For time:
Performance/Competition
Run 800 m
rest 2 min
for time:
60 Double Under’s
20 Pull ups
60 DU’s
20 Pull ups
60 DU’s
20 Pull ups
60 DU’s
rest 2 min
for time:
Run 800 m
Function
Run 800 m
rest 2 min
for time:
60 Double Under’s
15 Pull ups
60 DU’s
10 Pull ups
60 DU’s
5 Pull ups
60 DU’s
rest 2 min
for time:
Run 800 m
A) 4×2-3 HBBS – rest 3 min – Find your 2 rep max
B) 4 sets @ 90% for total working time:
– 250m row @ 90%
– 25 Russian KB swings (53/35)
– 8 Burpee over the box jumps (20/16”)
– Walk/rest 4 min
A) “Helen”
3 rounds for time at 100%:
– 400 m run
– 21 KB swings (53/35)
– 12 Pull-ups
B) Coach’s choice midline work
A) 3×6 Perfect TnG Deadlifts; rest 3 min
B) For time:
– 50 Double Unders (DUs)
– 10 Burpees to plate
– 40 DUs
– 10 Burpees to plate
– 30 DUs
– 10 Burpees to plate
– 20 DUs
– 10 Burpees to plate
– 10 DUs
– 10 Burpees to plate
A) 3 Heavy Push Jerks (off ground) + 9 sit-ups EMOM for 8 min
– Function (85/55), Performance (115/75), Competition (155-185/95)
B) 3 Heavy TnG Power Cleans + 6 Toes 2 Bar EMOM for 8 min
– Function (95/65), Performance (135/95), Competition (185/105)
C) 3 Heavy Front Squats (off ground) + 3 Lateral Burpees EMOM for 8 min
– Function (95/65), Performance (135/95), Competition (185/105)
*5 min rest between EMOMs
A) 1-3 Muscle-Ups EMOM for 8 min OR 4-6 strict pull-up/ring dip combo
B) 4 rounds at 90% effort:
– 12 KB snatch (53/35)
– 400 m run
– 12 Goblet squat
– rest 2 min
2013 Reebok CrossFit Games Watching Party
The 2013 Reebok CrossFit Games start this week so get excited! This is your chance to see the best of the best of our sport compete at an international level. The action starts this Friday through Sunday for both men, women, and teams. You can view them live on ESPN3. A schedule of each event is posted below.
We will be throwing a potluck/BYOB-style EDCF Games Watching Party this coming Saturday evening from 6-10pm. Everyone is invited and encouraged to bring a friend. You will have your chance to catch up on Friday and Saturday Games’ events as well as with your fellow EDCFers. Check out the Facebook event HERE and RSVP if you plan to attend!