Thursday, June 30, 2011

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.

Wednesday, June 29, 2011

June 30

5 x Max Ring L-Sit Hold
then,

3 Rounds of:
7 Hang Power Snatch (115#/75#)
14 Burpees

Tuesday, June 28, 2011

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.

Monday, June 27, 2011

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

Thursday, June 23, 2011

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

Wednesday, June 22, 2011

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

Tuesday, June 21, 2011

June 21

Strength 
Heavy Single
Split Jerk

Metcon
5 Rounds of:
15 Wall Balls
10 Pull Ups
200m Run

Monday, June 20, 2011

Thursday, June 16, 2011

June 17


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

Wednesday, June 15, 2011

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

Monday, June 13, 2011

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

Friday, June 10, 2011

Thursday, June 9, 2011

June 9


"9 of Spades"

21-15-9
Box Jumps
KB Swing (1.5/1)
SDHP (95#/65#)

Wednesday, June 8, 2011

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")

Tuesday, June 7, 2011

June 7

Strength 
3-3-3-3-3 Bench Press

Metcon
3 Rounds of:
500m Row
10 Push Jerk (135#/95#)
400m Run

Monday, June 6, 2011

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

Thursday, June 2, 2011

June 3


Strength
A1. 5x3 Deadlift (2-3min Rest)
A2. 5x3 Front Squat (2-3min Rest)
A3. 5 x Max Rep Handstand (3-5min Rest)

Wednesday, June 1, 2011

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