July 1

 

"10,000 lbs"

 

Lift 10,000 lbs (men) / 7,000 (women) as fast as possible using only one rep of the following:

1 Squat
1 Press
1 Deadlift

You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round. 

Post load, rounds, and time.

June 30

5 x Max Ring L-Sit Hold

then,

3 Rounds of:

7 Hang Power Snatch (115#/75#)

14 Burpees

June 29

Strength

2-2-2-2-2

Push Press

Metcon

10 Rounds of:

1min Row

1min Rest

Men must row a minimum of 275m each round.

Women must row a minimum of 225m each round.

If the minimum is not met there will be a 3 HSPU penalty, at the end of the 10 rounds, for every round missed.

June 28

10 Rounds of:

3 Power Cleans (135#/95#)

1 Round of *Cindy

*5 Pull ups, 10 Push ups, 15 Squats

June 27

We will miss you!!!

"The Ashwini"

For Time:

800m Run

then,

3 Rounds of:

20 GHD Sit Ups

20 KB Swings

20 Back Ext.

then,

800m Run

June 24

Strength

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

June 23

Congrats to Candice for an amazing performance out at Regionals!!

Skill Work

Power Clean

Then,

On the Min., Every Min., for 10min

5 Power Clean @ 50% of 1RM

5 Box Jump

June 22

10min of Gymnastics Skill Work

Then,

EST Test WOD

500m Row

15 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

400m Run

June 21

Strength 

Heavy Single

Split Jerk

Metcon

5 Rounds of:

15 Wall Balls

10 Pull Ups

200m Run

June 20

"Diane"

21-15-9

Deadlift (225#/155#)

Handstand Push Up

June 17

Zohrab muscle up from CrossFit EST on Vimeo.

Strength

A1. 3-3-3-3-3 Front Squat (10sec)

A2. 20-20-20-20-20 Unbroken KB Swings (3min) 

There will be NO 4:30pm and 6:00pm classes today (June17) We will be at Regionals cheering on our own EST athlete Candice Ruiz!!! 

We will be having our Saturday 9am Class, thanks to Rob!

Candice coming in first place at last years Regionals

June 16

"Isabel"

For Time:

30 Snatch

(135#/95#)

Note* CrossFit EST will be closed Friday Afternoon for the 4:30pm and 6:00pm class. We will be at Regionals supporting Candice Ruiz!!

Thanks, Chris

June 15

Strength

2-2-2-2-2

Push Press

Metcon

3 Rounds of:

200m Run

12 Burpees

250m Row

12 Burpees

Note* CrossFit EST will be closed Friday Afternoon for the 4:30pm and 6:00pm class. We will be at Regionals supporting Candice Ruiz!!

Thanks, Chris

June 14

 Strength

Work up to a heavy single

Overhead Squat

Metcon

5 Rounds of:

8 Overhead Squats (95#/65#)

16 Hand Release Push Ups

8 Broad Jumps (5'/4')

June 13

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Skill Work

Handstand Push Ups

"Michael"

3 Rounds of:

800m Run 

50 Back Extension

50 Sit ups

June 10

5-5-5-5-5 Back Squat

5-5-5-5-5 Press

June 9

"9 of Spades"

21-15-9

Box Jumps

KB Swing (1.5/1)

SDHP (95#/65#)

June 8

 Hips and legs must extend on or above the box.

10 Min AMRAP of:

6 Power Clean (135#/95#)

9 Burpee

12 Box Jump (24"/20")

June 7

Strength 

3-3-3-3-3 Bench Press

Metcon

3 Rounds of:

500m Row

10 Push Jerk (135#/95#)

400m Run

June 6

For Time:

400m Run

25 Thrusters (95#/65#)

25 Knees to Elbows

25 Deadlift (225#/155#)

25 Burpee

25 KB Swings (1.5p / 1p)

25 Pull ups

400m Run

June 3

Front squat: 275x4 from CrossFit EST on Vimeo.

Strength

A1. 5x3 Deadlift (2-3min Rest)

A2. 5x3 Front Squat (2-3min Rest)

A3. 5 x Max Rep Handstand (3-5min Rest)

June 2

15min AMRAP of:

10 KB swings (1.5/1)

10 Wall Balls (16/10)

10 Box Jumps (24"/20")

June 1

Skill Work

False Grip Ring Pull ups

Metcon

5 Rounds of:

OH Lunges (95#/65#)

12 Ring Dips

200m Run