Thursday, June 28, 2012

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

Tuesday, June 26, 2012

June 27


Strength
5 x Clean Pull + Power Clean

MetCon
3 Rounds of:
400m Run
21 Deadlift (155#/95#)
12 Burpee

Monday, June 25, 2012

Sunday, June 24, 2012

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

Friday, June 22, 2012

June 22

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

Wednesday, June 20, 2012

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

Monday, June 18, 2012

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

Sunday, June 17, 2012

Thursday, June 14, 2012

June 15


Heavy Single Snatch
3 x 5 Snatch Pull @ HS
2 x 2 Front Squat @ 1RM Clean Weight

Wednesday, June 13, 2012

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

Tuesday, June 12, 2012

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#)

Monday, June 11, 2012

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

Sunday, June 10, 2012

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

Thursday, June 7, 2012

June 8


Heavy Single Clean
3 x 1 Clean @ 80-90% of HS
3 x 3 Front Squat @ 80-90% of HS

Wednesday, June 6, 2012

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

Tuesday, June 5, 2012

June 6

Strength
3 x Max Handstand Push Up

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

Monday, June 4, 2012

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

Sunday, June 3, 2012

June 4

Strength
Heavy Single Split Jerk

MetCon
50 KB Swing (1.5/1)
800m Run
30 Burpee