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CrossFit Dallas posted on Facebook

Friday

Elements (all gyms)

A1. Press: 6 reps; rest 60 seconds
A2. Single Arm Bent Over DB Row: 12 reps/arm; rest 120 seconds x 5 sets
B1. Front Leaning Rest: AMRAP x 3 sets; rest 90 seconds
B2. Passive Bar Hang: AMRAP x 3 sets; rest 90 seconds

Performance (fondren)

a. hang power clean: build to a heavy triple in 15 minutes
b. strict press: 3-5 reps every 2 minutes x 6 sets; each set tough, start heavy and maintain
c. tabata front squat x 10 intervals – 30/15kg; cannot set bar down throughout

Performance (Henderson)

5 min AMRAP:
20 m bear crawl
20 air squats

rest 2:30

5 min AMRAP:
7 strict pull ups/ring rows
10 alt. DB snatch from ground

rest 2:30

5 min AMRAP
10 push ups
street and back run

Performance (vickery)

Skill Development: Double unders

“Annie”
50-40-30-20-10
Double unders
Abmat situps
+
50 Burpee over box for time

CrossFit Dallas posted on Facebook

Monday (All gyms)

Nutrition Challenge Tester

(1) 3RM strict press + burpees in 10 minutes:
With a 10 minute countdown timer, and starting with an empty barbell, use the first 8 minutes to complete as heavy as a 3RM strict press as possible, and the last two minutes to complete as many burps as possible. You must cease pressing and begin burpees at exact 8 minutes. Burpee score plus kilo score gives total.

Example – athlete builds to 60kg x 3 reps, and has 3 minutes remaining to score max burpees of 35 reps. Score is 60+35 = 95 total points

10 minute break

(2) For total reps;
4 min AMRAP row calories
3 min AMRAP box jumps – 24/20″”
2 min AMRAP Kb swings – 53/35lbs
1 min AMRAP wall-ball shots – 20/14 to 10″”

Example: athlete rows 55 calories, box jumps 44 reps, does 33 Kb swings, and 22 wall ball shots, for a combined score of 154 points

Total score for the entire test: 95 + 154 = 249 points

CrossFit Dallas shared a link on Facebook

Registration for this year’s All Cities Open goes live today at 6pm CST!

CrossFit Dallas shared an image on Facebook

Calling All Ladies! Don’t forget about the 8am FREE women’s only class tomorrow at CFDC Henderson (1834 N Henderson)! Bring all friends, family, co-workers, & neighbors. The ongoing class starts the week of October 20th. We will tell you more about it in the morning. See you there!

CrossFit Dallas posted on Facebook

Friday Elements (all gyms) AMRAP unbroken wall ball shots 400m row rest 3 minutes x 4 sets + 1-5 partner pull-up ladder, not for time x 3 sets Performance (Fondren) 7 rounds for time of; 10 deadlifts – 110/75kg 50 double unders Performance (Henderson) 5 deadlifts 5 hang power cleans 5 shoulder to overhead 50 double unders rest as needed x 5 sets Performance (Vickery) A. 30s max effort pushups rest 30s 30s max effort pullups rest 30s 30s max effort abmat situps Rest 2min x 3 B. 5 sets AFAP: 8 Front rack reverse lunges Sprint to Carroll and back Rest 2-3min

CrossFit Dallas posted on Facebook

Mondaysde Elements (all gyms) in 5 minutes; 400m run 20 burpees rest in the time remaining + in 5 minutes 400m run 30 box jumps in the time remaining + in 5 minutes 400m run 40 jumping pull-ups in the time remaining Performance (Fondren) A. Split Jerk – built to a 1RM B. Strict HSPUs – AMRAP in 6 minutes Performance (Henderson) A. Back squat, 8 reps x 4 sets, rest as needed + 6 burpees AFAP sprint shuttle down and back rest 2 min x 7 Performance (Vickery) At hard, intense pace: 6 Front squat 8 DB burpees 6 Box jumps 30/24 20 DU or Power singles Rest 3-4min bt sets x 6 sets + 30 TGU, not for time

CrossFit Dallas shared an image on Facebook

Happy Birthday Coach Amber! Hopefully your day is filled with Kozy (pan)cake & Airdyning.

CrossFit Dallas posted on Facebook

Thursday Elements (all gyms) 3 rounds; 15 KB swings 400m run rest 2 minutes b/t each round + 5 minute intermission, including 2 minutes from last set above + 3 rounds; 10 broad jumps 350m row rest 2 minutes b/t each round + 5 minute intermission, including 2 minutes from last set above + superman hold – 1 min hold; rest 1 min x 3 sets Performance (Fondren) Skill development day Performance (Henderson) A1. strict press, 5 reps, rest 30″ A2. 15 box jumps, step down, rest 2 min x 5 + EMOM for 4 min: 20 KB swings overhead Performance (Vickery) Open gym

CrossFit Dallas posted on Facebook

Wednesday Elements (all gyms) 5 rounds for total time; 10 burpees 10 walking lunge steps e/leg 400m run 30 double unders 45 single unders 2 min rest between rounds Performance (Fondren) a. front squat @ 32X2: 3-4 reps x 3 sets; rest 2-3 minutes b. back squat @ 30X2: 3-4 x 3 sets; rest as needed – last set toughest for the day + 400m run @ 70% – jog pace rest 3 minutes 400m run @ 80% – run pace rest 3 minutes 400m run @ 90% – sprint pace Performance (Henderson) 2 min running clock: 3 touch and go power cleans 12 unbroken toes to bar in time remaining, AMRAP burpees rest 2 min x 6 Performance (Vickery) A. emom 2-3 TnG PC x 8min, moderate and perfect B. 12min AMRAP @ consistent pace: 10 Renegade rows w/ pushup 10 NPUB 200m Run

CrossFit Dallas posted on Facebook

Saturday Elements (Fondren) teams of 2 – p1 – 400m run p2 – AMRAP wall ball shots x 2 sets rest 5+ minutes then, partner assisted pull-ups: 60 for time rest 5+ minutes then, 1 x 800m run, both partners running together, for time Henderson (9:30 only) Teams of 4 5 min AMRAP broad jump meters Rest 2 min 5 min AMRAP pull ups Rest 2 min 5 min AMRAP push ups Rest 2 min 5 min AMRAP goblet squats Performance (fondren) a. back squat – 3 x 3; 80% moderately tough loading; rest as needed b. front squat – 3 x 3; 80% moderately tough loading; rest as needed c. overhead squat – 3 x 3; 80% moderately tough loading; rest as needed d. AMRAP turkish get ups in 5 minutes; no more than 2 reps in a row each arm

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General Information

NameCrossFit Dallas
OwnerSpencer Nix
Websitewww.dallascrossfit.com
Phone(214) 750-3643
Emailinfo@dallascrossfit.com
Address5626 Fondren Dr
Dallas, TX 75206

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Burpee EMOM? oooof.

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CrossFit Hollywood posted on Facebook

Saturday, Nov. 15th WOD: TEAM WOD for time: 1) "Grace" 30 PC&J 135/95 2) "Helen" 3 rounds of 400 m run, 21 KBS 24kg/16kg, 12 pull ups 3) "Annie" 50-40-30-20-10 DUs and sit ups

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CrossFit Sunset posted on Facebook

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#burpees