Feb 1

Strength

Heavy Single

Push Jerk

MetCon

7 Rounds of:

7 OHS (95#/65#)

7 Box Jump (24"/20")

7 Push Up (HR)

Jan 31

Skip to 3:15 to watch just the workout.

Skill Work

Snatch

then,

 "Isabel"

For Time:

30 Snatch

(135#/95#)

Jan 30

Strength

3-3-3-3-3

Back Squat (3101)

 

MetCon

3 Rounds of:

5 Wall Climbs

20 Grasshoppers (lft/rt = 1rep)

200m run

Jan 27

7 Rounds of:

20yd Barbell Farmer Carry (Heavy)

5-10 GHD Sit Up

Long Shuttle Run

(Not For Time)

Jan 26

Strength

Heavy Single

Power Clean

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135#/95#)

Ring Dip

Jan 25

Benefits to the Ice Bath!

Constrict blood vessels and flush waste products, like lactic acid, out of the affected tissue.

Reduce swelling and tissue breakdown

Strength

Heavy Single (Not a PR)

Front Squat

MetCon

7 Rounds of:

7 Front Squat (155#/105#)

7 Chest To Bar Pull Ups

Reaping the benefits of exercise - Harvard Gazette (HERE)

Jan 24

Strength

3 x max L-sit hold

 

MetCon

 12-9-6

Handstand Push Up

Box Jump (30"/24")

 

2 min rest

 

15-12-9

KB Swing (1.5p/1p)

Burpee

Jan 23

Strength

2-2-2-2-2

Push Press

 

MetCon

3 rounds:

20 Deadlifts (155/105)

20 Hand Release Push Ups

400m run

Jan 20

5 Sets of:

Max Rep Pull Up (Minimum 10 reps)

400m Run

3 min Rest

Sign up for your Body Mass Index test this Sat. Sign up sheet is in the CF gym.

Sign up for the Olympic Lifting (Snach / Clean and Jerk) Clinic this Sat at 11am.
Don't forget about Ladies Happy Hour tonight @ 6:30 at Anejo.

Jan 19

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"Jack"

20 min AMRAP

10 Push Press (115#/85#)

10 KB Swing (1.5pd/1pd)

10 Box Jump (24"/20")

Jan 18

Strength

1-1-1-1-1-1-1

Power Clean

MetCon

5 Rounds of:

5 Deadlift (275#/185#)

10 Burpees

Jan 17

Strength

3-3-3-3-3

Back Squat *(3-1-0-1)

*3 sec descent, 1 sec hold at bottom, 0 sec standing up, 1 sec pause at the top before next squat

MetCon

5 Rounds of:

12 Wall Ball

12 Toes to Bar

Go to this link an post your vote to have the CrossFit tour stop by our gym. Click (HERE) and post "CrossFit EST"

Jan 16

Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.

EST Test WOD

For Time:

500m Row

15 Pull Up

30 Push Up

40 Sit Up

50 Air Squat

400m Run

Compare to 10/10/11

Cash Out WOD
Tabata Superman

Jan 13

3 Rounds of:

3 Vertical Jump (max height)

4 Sled Push 

5 Wall Climb

(Not For Time)

Jan 12

Strength

1-1-1-1-1-1-1

Push Jerk

On the Min. Every Min. for 12min

2 Power Clean

5 Push Up

Jan 11

For Time:

1000m Row

50 Wall Ball (20#/14#)

30 Box Jump (20#/24#)

Jan 10

Skill Work

Skin The Cat

MetCon

12min AMRAP

15 SDHP (95#/65#)

15 Toes To Bar

Jan 9

Mikko Salo doing a few sets of Push Press @ 255x3

Strength

1-1-1-1-1-1-1

Push Press

MetCon

2 Rounds of:

1 Min Max Cal. Row

2 Min Max Burpees
3 Min Rest

Jan 6

5 Rounds of:

Max Rep Ring Dip

10-15 GHD Sit up

1 Long Shuttle Run

(Not for Time)

Jan 5

Strength

3 x Max Handstand Hold

MetCon

15min AMRAP

6 Deadlift (155/105)

9 Hand Release Push Up

12 Box Jump (24"/20")

EST Ladies Happy Hour

Ava is gathering the EST ladies together for Happy Hour!

When: Friday Jan. 20th 6:30pm (post 6pm CF Class)

Where: Anejo

 Who: Ladies only!

Workout clothing is OK and encouraged :)

Jan 4

Strength

3-3-3-3-3

Back Squat (2-3-0-1)

MetCon

400m Run

25 KB Swing (1.5/1)

75 Grasshopper

25 KB Swing

Jan 3

What an awesome Dec. Let's keep it up as we start the new year!

"Fran"

21-15-9

Thrusters

Pull Ups

(95#/65#)