Aug 1

2011 CrossFit Games

Skill Work

Work up to a heavy single:

Overhead Squat

Metcon

Masters WOD

For time:

95 pound Overhead squat, 21 reps

21 Hand-release push-ups

150 yard Shuttle run

95 pound Overhead squat, 15 reps

 15 Hand-release push-ups

100 yard Shuttle run

 95 pound Overhead squat, 9 reps

9 Hand-release push-ups

50 yard Shuttle run 

Congratulations to Ken for placing 8th in the Masters Division 
at the CrossFit Games!! 

*We are OPEN today (8/1).*

July 29

EST's own Ken C. will be competing this weekend in the Masters Division at the CrossFit Games in California. Watch it live (HERE)

*EST is closed today (7/29)

*EST WILL be OPEN for the Sat 9am class. Thank you Candice!*

July 28

A.Work up to a Heavy Single - Turkish Get up

B.1-1-1-1-1-1-1 Weighted Push up

C1. 3x15 GHD Sit ups (No Rest)

C2. 3x25 Back Ext. (2min)

*EST will be closed this Friday (7/29) and Monday (8/1). We will be in California cheering on Ken at the CrossFit Games.*

*EST WILL be OPEN for the Sat 9am class. Thank you Candice!*

July 27

Pose Method 

 A. Max Height Box Jump

B. 4x400m Run (3min)

*EST will be closed this Friday (7/29) and Monday (8/1). We will be in California cheering on Ken at the CrossFit Games.*

*EST WILL be OPEN for the Sat 9am class. Thank you Candice!*

July 26

Have you signed up for the Whiteboard? (HERE)

"Jackie"

1000m Row

50 Thrusters (45#)

30 Pull ups

July 25

Strength 

10RM Back Squat

Metcon

For Time:

A1. 10-1 Power Clean (135/95)

A2. 1-10 HSPU

July 22

Ken C. is Ready!!

A1. 5 x 10 Weighted Lunges (0 rest)

A2. 5 x 5 High Box Jumps (0 rest)

A3. 5 x Max Rep Ring Dips (3min Rest)

July 21

 Fibonacci In Nature (HERE)

Strength

Power Clean to Front Squat

Metcon 

13min AMRAP

3 Power Clean (135/95)

5 HSPU

8 Box Jump (24/20)

July 20

Kind of a tool but he makes some good points, skip to :52

3 Rounds of:

1min AMRAP

Push Press (95/65)

Row

Sledgehammer Swings

GHD Sit ups

Rest 1min between each round.

July 19

For Time:

800m Run

50 Box Jump (24"/20")

50 Jumping Pull up

50 KB Swing (1/1.5)

50 Knees To Elbows

50 Thruster (65/45)

800m Run

July 18

Saturday Team Workout from CrossFit EST on Vimeo.

Strength 

Heavy Single

Power Snatch to Overhead Squat

Metcon

5 Rounds of:

5 Deadlift (275/155)

10 Burpee

20m Bear Crawl

July 15

Rob Orlando doing 100 BW Back Squats 

5 Sets of:

10 Bodyweight Back Squat (Unbroken)

Max Rep Pull ups

July 14

Strength

1 Rep Max 

Press

Metcon

7 Rounds of:

10 SDHP (95/65)

10 Ring Dips

July 13

Fran by Candice and Rob from CrossFit EST on Vimeo.

Skill Work

Double Unders

Metcon

10min AMRAP of:

10 OH Lunges (75/55)

10 Knees to Elbows

June 12

99 Problems But a Bitch Ain't One. from CrossFit EST on Vimeo.

Ken on yesterdays WOD

Strength

Work up to a heavy single

Power Clean

Metcon

3 Rounds of:

400m Run

20 Deadlift (145/100)

20 Push up

10 Deadlift

10 Push up

July 11

Skill Work

Split Jerk

Metcon

21 Pull ups

30 Thrusters (65/45)

500m Row

21 Pull ups

30 Thrusters

July 8

A1. 3-3-3-3-3 Front Squat

B1. 3-3-3-3-3 Bench Press (1min)

B2. 3-3-3-3-3 Weighted Pull up (1min)

July 7

Strength 

Work up to a heavy single

Overhead Squat

Metcon

7 Rounds of:

7 OHS (60% of 1RM)

7 Burpees

7 Box Jumps

July 6

Our own Ken C. has qualified in the Master Division for the CrossFit Games.

Check it out (HERE)

Strength

Work up to a heavy single

Hang Power Clean

Metcon

5 Rounds of:

1min KB Swing

1min Rest

*Penalty for every set short of 30 KB swings*

*Penalty = 500m Row*

July 5

Skill Work

Muscle Ups

Kipping Pull ups

MetCon

5 Rounds of:

12 Weighted Lunges (35% of 1RM Back Squat)

12 Ring Dips
200m Run

EST Update

Check out EST on Beyond the Whiteboard. We will have our daily workouts up there for you to post your times, weight, and more. This is a great tool to help follow your progress. Create a profile and search for CrossFit EST. Request to join our gym and there you go.

www.beyondthewhiteboard.com

*Reminder* EST will be closed Monday July 4th.