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WOD Archive
New Weekday Schedule
We have added a couple of new classes to the daily schedule to better serve our athletes. The weekend schedule remains intact.
Monday through Friday:
6:00 AM
7:00 AM
8:30 AM (New Class)
12:00 PM
4:00 PM (New Class)
5:00 PM
6:00 PM
7:00 PM* (No 7pm on Friday)
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Gym Information
Address
5631 Dyer Street
Dallas, TX 75206
Google Map
Classes
Mon-Fri: 6, 7, 8:30, 12, 4, 5, 6, 7*
*no 7pm on Friday
Sat: 10am (Free Workout), 11am (Members Only)
Sun: 3pm-5pm Open Gym (Members Only)
Questions?
Visit our About & FAQ or our Getting Started pages or email us.
info@dallascrossfit.com
overhead squat
Drive
Feb 05 2010
Overhead Squat
15-15-15
Thruster/Pull-Up Interval
5 rounds, AQAP:
10 Thrusters, 95 pounds
20 Pull-ups
Rest exactly two minutes between rounds.
Post OHS loading and total time to comments.
Old school, Rob Miller, 30 Muscle-Ups for time
46 Comments
Eggs Are Good For You
Dec 29 2009
Overhead Squat
Heavy double
Rest 5-7 minutes
Jump/Press
AQAP:
50 Double-unders
2 Handstand Push-Ups
40 DU's
4 HSPU
30 DU's
6 HSPU
20 DU's
8 HSPU
10 DU's
10 HSPU
Whatchu Gon' Do?
Dec 04 2009
Overhead Squat
5-5-5-3-3-3
Rest 8 minutes
SSST
"The Secret Service Snatch Test*"
As many kettlebell snatches as possible in 10 minutes. You may set the kettlebell down during the 10 minute timeline. You may switch grips as often as possible.
Men: 1.5 pood (53#)
Women: .75 pood (26#)
Post loads and reps to comments.
*Legend has it, the highest SSST score ever witnessed (recorded on tape at an official RKC event) is 278 reps.
Universal Truths
Nov 10 2009
Snatch Grip Deadlift (Off Risers)
3-3-3-3-3
Rest 5 minutes
"Interval Nancy"
4 rounds for total time of:
400m run
15 overhead squats, 95 pounds
Recover completely between each round.
Post loads and total combined time for all four rounds of Nancy to comments.
On The Floor In The Round
Nov 03 2009
Overhead Squat
3-3-3-3-3
Rest 10 minutes
Mile TT
For time:
1 mile run
Post loads and mile time to comments.
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