Thursday, August 30, 2012

Aug 31

Strength
A. 3 x 3 Back Squat @ 80%
B. 3 x 3 Clean Pulls @ 100% of Clean
C1. 3 x 10-20 GHD Sit Up
C2. 3 x 15-25 Hip Ext.

Wednesday, August 29, 2012

Aug 30

Strength
5 x 2 Push Jerk

Endurance
2 x 800m Run
(3 min rest between runs)
2 x 1000m Row
(3 min rest between rows)
* Full recovery between run and row*
**Do in any order but runs must be back to back and vice versa**

EST will be CLOSED Monday (9/3)

Tuesday, August 28, 2012

Aug 29

Similar chipper....but harder.

For Time:
30 Lunge
20 Pull Up
30 Box Jump 20"
20 Ring Dip
30 Knee To Elbow
20 KB Swing
30 Sit Up
20 Superman
30 Wall Ball (20#/14#) 

Monday, August 27, 2012

Aug 28

What is the difference between these front squats? Which is better?

Strength
5 x 3 Front Squat @ 80-85% 1RM
(Same weight as last weeks doubles)

MetCon
3 Rounds of:
15 Thruster (95#/65#)
400m Run

*EST will be Closed Monday Sep 3rd*

Sunday, August 26, 2012

Aug 27

This is why we don't sell all those products you guys ask about. We are here to give you the best product we can offer and that is fitness (health). Come and get it!

Strength
Heavy Single
Snatch

MetCon
EMOM for 8min
2 Power Snatch @ 60-70%
5 Pull Up or 2 Muscle Up
(Must do Ring Rows if you do not have a Pull Up unassisted...No bands today)

Thursday, August 23, 2012

Aug 24

This is just fun.

A1. 5 x 3 Deadlift (Perfect Form)
A2. 5 x 3 High Box Jump

Aug 23

3 Rounds of:
400m Run
30 Sit Up
400m Run
30 Grasshopper

Tuesday, August 21, 2012

Monday, August 20, 2012

Aug 21


Strength
5 x 2 Front Squat @ 80%

MetCon
"Randy"
75 Snatch
(75#/55#)

Aug 20

Strength
Clean - Heavy Single

MetCon
15min AMRAP
10 KB Swing
10 Box Jump
10 Ring Dip

* Reminder*
- Shirts will be charged to your account today.
- Muscle Up Clinic this Sat @ 11am - $20 for members

Thursday, August 16, 2012

Wednesday, August 15, 2012

Aug 16


15min AMRAP
200m Run
40m Broad Jump
200m Run
40m Bear Crawl

Aug 15

Strength
3 x 5 Weighted Pull Up
or 
3 x Max Pull Up

MetCon
3 Rounds of:
21 KB Swing (1.5/1)
30 Sit Up
30 Lunge

Tuesday, August 14, 2012

Aug 14

Skip to 8:10 to see some Squat Clean Thrusters

Strength
4 x 4 Back Squat

MetCon
For Time:
30 Squat Clean Thruster (135#/95#)

Sunday, August 12, 2012

Aug 13

Strength
1-1-1-1-1
Split Jerk

MetCon
4 Rounds of:
20 Jump and Touch (12"/8")
15 Deadlift (185#/115#)
10 Clapping Push Up

Thursday, August 9, 2012

Aug 10

Skill / Speed Work
3 x 3-5 Tall Snatch (Light or PVC)

Strength
A1. 4 x 3 Back Squat @ 85% of 1RM
A2. 4 x Max Rep HSPU

Classes are as usual today.

Wednesday, August 8, 2012

Aug 9

Ken is out today, but you have no excuse. Our friends across the street will be opening up the gym in the morning and I will have the place open all afternoon. So come in and do the workout!!

Endurance
1 Mile Run
Full Recovery
1000m Row

You can choose what order to do these in. My suggestion is, if you want to PR one do that one first.

Tuesday, August 7, 2012

Aug 8

Strength
5 x 1-3 Skin the Cat

MetCon
5 Rounds of:
10 Pull Up
15 Box Jump
20 Grasshopper

Monday, August 6, 2012

Aug 7

Strength
5 x 1 Power Clean + 2 Front Squat
(Go heavier than last time)
Compare to (7/23)

MetCon
"Death By Clean and Jerk"
(135#/95#)

* 1C&J in the first minute, 2 C&J in the second min.....continue this until you are unable to complete the set number of Clean and Jerks in given minute.

Aug 6

Strength
5 x 2 Push Press + 1 Push Jerk

MetCon
10min AMRAP
5 Hang Power Snatch (95#/65#)
7 Burpee
9 Toes To Bar
 


Thursday, August 2, 2012

Aug 3

 
CrossFit Total tomorrow @ 11am. If you are coming to the CFT, take a rest day. That being said today's workout is programmed for those of you that will not listen to me :)

3-3-2-2-1-1-1
Weighted Pull Ups
or
4 x Max Rep Pull Ups

Cash Out 
(only if not doing CFT)
1min Max Cal Row

Wednesday, August 1, 2012

Aug 2

Start thinking about getting some rest and recovery for the CFT this Saturday @ 11am. For those of you that won't take a day off or are not going to make it this weekend here is your workout.

4 Sets of:
400m Run
20m Broad Jump
2min Rest

Aug 1

Reminder: We are doing a CrossFit Total on Saturday @ 11am
Follow by a Social Gathering

For Time:
21-15-9
SDHP (95#/65#)
KB Swing (1.5/1)
Box Jump (24"/20")