June 29

A. 1-1-1-1-1 Overhead Squat

B. 3 x Max Effort Pull Ups (15 minimum)

C. 35 GHD Sit Ups AQAP

June 28

Max Effort Broad Jump

Max Effort 800m Run

Max Effort 500m Row

Full Recovery Between Each Effort

June 27

Strength

5 x Clean Pull + Power Clean

MetCon

3 Rounds of:

400m Run

21 Deadlift (155#/95#)

12 Burpee

June 26

Freddy vs Ken- Workout #10 (Freddy) from crossfitoneworld on Vimeo.

Ken vs. Freddy (wod 10) 5:23. from CrossFit EST on Vimeo.

Strength
3-3-3-3-3
Push Press

MetCon
10min AMRAP
15 KB Swings
2 x 20m Waiter Walk (Alt. Arms)

June 25

Strength
3-3-3-3-3
Front Squat

MetCon
5 Min AMRAP
10 Pull Up
10 Squat Jumps
2min Rest
5 Min AMRAP
10 Lunges
10 Toes To Bar

June 22

Heavy Single Snatch
4 x 3 Snatch High Pull @ 60%
If there is time:
2 x 2 Back Squat @ 80-90%

June 21

Ken C. Vs Freddy C. Round 9.....Fight!!

For Time:

1000m Row

30 Handstand Push Ups or 75 Push Ups

1 Mile Run

June 20

Strength

2-2-2-2-2

Deadlift

MetCon

3 Rounds of:

1 Min at Each Station:

Sit Up

Bear Crawl / Broad Jump

Burpee
Rest

June 19

Strength

2-2-2-2-2

Press

"Grace"

30 Clean & Jerk

(135#/95#)

June 18

Strength

5-5-5-5-5

Front Squat

MetCon

15min AMRAP

200m Run

10 Pull Up

10 Box Jump

Schedule Update

We will not be having the 8:45AM class this Monday (6/18).

June 15

Heavy Single Snatch

3 x 5 Snatch Pull @ HS

2 x 2 Front Squat @ 1RM Clean Weight

June 14

Great info about the GHD. If you want to skip to the Sit Up portion it starts at 7:15.

MetCon

5 Rounds of:

400m Run

20 Push Press (75#/55#)

Cash Out

3 x 10-15 GHD Sit Ups

June 13

CrossFit EST 15yr old Athlete Chase tearing it up on his bike.

Strength

A1. 3 x 3 Deadlift (Not a 3RM)
A2. 3 x 3 High Box Jump

MetCon
12min AMRAP:
10 Unbroken KB Swing (1.5/1)
10 Unbroken Wall Ball (20#/14#)

June 12

What do you guys think about an EST CrossFit Kids Program?

 Strength
5-3-3-2-2-1-1
Press

MetCon
"SQT"
3 Rounds of:
10 Ground to overhead (95#.65#)
200yd Shuttle Run

June 11

Thank you Jason for putting together this video.

Strength

1 Rep Max

Back Squat

MetCon

5 Rounds of:

10 Pull Up

10 Burpee

June 8

Heavy Single Clean

3 x 1 Clean @ 80-90% of HS

3 x 3 Front Squat @ 80-90% of HS

June 7

Strength

3 x 5-10 reps of:

1 Pull Up + 1 Toes To Bar

MetCon
For Time:
1000m Row
100 Air Squats
1000m Run

June 6

Strength
3 x Max Handstand Push Up

MetCon
5 Rounds of:
5 Deadlift (275#/185#)
10 Box Jump (24"/20")

June 5

Strength

2RM Back Squat

MetCon

3 Rounds of:

1 Min Max Supine Ring Row

1 Min Max Wall Ball (20"/14")

1 Min Max Flutter Kick
1 Min Rest

June 4

Strength

Heavy Single Split Jerk

MetCon

50 KB Swing (1.5/1)

800m Run

30 Burpee