Thursday, May 31, 2012

June 1

Strength
10min for a Heavy Single Clean
3 x 3 Clean @ 70-80% of HS
2 x 2 Front Squat @ 80-90% of HS

Foam Roll and Stretch if you are doing the In-House Competition Tomorrow @11:30am.
Do not do this workout if you plan to compete.

Wednesday, May 30, 2012

May 31

How not to swing a KB!!

Strength
3 x Max Rep Bodyweight Bench Press

MetCon
For Time:
400m Run
30 KB Swing (1.5/1)
800m Run
20 KB Swing
1200m Run
10 KB Swing

Tuesday, May 29, 2012

May 30

Strength
3RM Push Press
(No more than 5 sets and/or 2 max effort attempts)

MetCon
4 Rounds of: 
20 Overhead Lunge (45#/25#)
16 Grasshopper
10 Pull Up

Monday, May 28, 2012

May 29


Ken C. Vs Freddy C. Round 6......Fight!

Strength
3RM Back Squat
(No more than 5 sets and/or 2 max effort attempts)

MetCon
For Time:
200m Run
30 Wall Ball (20#/14#)
20 Toes To Bar
30 Box Jump (24"/20")
20 SDHP (95#/65#)
30 Burpee

Thursday, May 24, 2012

May 25


Today's WOD:
Find 1RM Deadlift

Memorial "Murph" tomorrow @ 10am

 Click HERE

EST will be CLOSED Monday (5/28)

Wednesday, May 23, 2012

May 24


Strength
5 x 1 Hang Clean + 2 Front Squat

Endurance
4 x 400m Run (2min Rest)

Check the board up at the gym for Ladies Happy Hour details!

EST will be CLOSED Monday (5/28)

Tuesday, May 22, 2012

May 23


Freddy Vs Ken Round 5......Fight!

Strength
3 x Max effort Handstand Push ups

MetCon
For Time:
30 Wall Ball (20#/14#)
30 SDHP (95#/65#)
20 Wall Ball
20 SDHP
10 Wall Ball
10 SDHP

EST will be CLOSED Monday (5/28)

Support Candice Ruiz by purchasing one of her Games T-shirts. (HERE)

Monday, May 21, 2012

May 22

Strength
5x3 Back Squat

MetCon
8min AMRAP:
10 Box Jump (24"/20")
20 Sit Up
30yd Farmer Carry (90#/50#)

Read this:
10 Reasons Heavy Weights Don't Bulk Up Female Athletes

Sunday, May 20, 2012

May 21

"Helen"
3 Rounds of:
400m Run
21 KB Swing (1.5/1)
12 Pull Ups

Thursday, May 17, 2012

Wednesday, May 16, 2012

May 17

Strength
3x Max Rep Handstand Push Up

MetCon

20min AMRAP
400m Run
20 Push Jerk (95#/65#)
10 Pull Up

Tuesday, May 15, 2012

May 16

Strength
5x5-10 Strict Toes to Bar

MetCon

7 Rounds of:
10 SDHP (95#/65#)
10 Ring Dip

Monday, May 14, 2012

May 15

Ken Vs Freddy Round 4.....Fight!

Strength
5x5 Front Squat

MetCon

4 Sets of:
45s Wall Ball (20#/14#)
15s Rest
45s Box Jump (24"/20")
15s Rest

Sunday, May 13, 2012

May 14

Strength
5x3 Clean Pulls

MetCon
 
For Time:
800m Run
30 Power Clean (155#/105#)
800m Run



Thursday, May 10, 2012

May 11

Strength
  1-1-1-1-1
Hang Power Snatch
 Then,
3-3-3-3-3
Deadlift

Wednesday, May 9, 2012

May 10

Strength
5 x 5 Back Squat

MetCon
For Time:
100 Lunges (Total)
50 Sit Up
25 Push Press (95#/65#)

Tuesday, May 8, 2012

May 9

Fashion to Fitness

Strength
5 x 5 Wall Climbs (2min rest)

MetCon

800m Run
30 Pull Ups
400m Run
20 Pull ups
200m Run
10 Pull Ups

Monday, May 7, 2012

May 8

Ken C. VS Freddy Round 3.......Fight!

Strength
5 x 1 Hang Power Clean + 2 Front Squat

MetCon
21-15-9
KB Swing (1.5/1)
Box Jump (24"/20")
Burpee

Sunday, May 6, 2012

May 7

"EST Test"
500m Row
15 Pull Up
30 Push Up
40 Sit Up
50 Squats
400m Run

(Full Recovery)

Cash Out

1 min Plank Hold

Thursday, May 3, 2012

Wednesday, May 2, 2012

May 3

Sarah getting her 1st muscle up...from CrossFit EST on Vimeo.

 3 Rounds of:
800m Run
21 KB Swing
50 Sit Up

Tuesday, May 1, 2012

May 2


Strength
2-2-2-2-2
Front Squat

MetCon
For Time:
15-13-11-9-7-5-3
Overhead Lunge (45#/25#)
3-5-7-9-11-13-15
Ring Dip