Dec 30

Start setting your new fitness goals!

Monday

Strength

5 x 2 Hang Clean

MetCon

"Cindy"

20:00 AMRAP

5 Pull Up 

10 Push Up

15 Air Squat

Tuesday

Run, Bike, or Swim

Wednesday

Rest Day

Thursday

Run, Bike, or Swim

Friday

Strength

5 x 3 Push Press

MetCon

Open WOD 13.4

7:00 AMRAP

3 Clean & Jerk (135#/95#)

3 Toes To Bar

6 C&J

6 T2B

9 C&J

9 T2B

continue the pattern....

Dec 23

EST is Open Monday, Closed Tue, Wed, Thursday. Open Fri and Saturday.

Monday WOD

Open WOD 12.3

18:00 AMRAP

15 Box Jump (24/20)

12 Push Press (115/75)

9 Toes To Bar

Christmas Eve WOD

Run, Swim, or Bike

or

100 Burpee AQAP

Christmas (Rest)

Thursday WOD

Run, Swim, or Bike

or

Alternating Tabata for 8:00

Squat

Sit Up

Follow up Cardio or Tabata with:

Max Time Plank

Normal class hours on Friday.

Dec 20

CrossFit Group

Overhead Squat - Heavy Single

Bench Press - Heavy Single

5 x 2 Rope Climb

Weightlifting Group

Snatch 3 x 1 @ 93%

Clean & Jerk @ 87%

Back Squat x 3

Dec 19

NRG Games Expo Jan 25th @ Fort Worth Convention Center

CrossFit Group

Skill Work

5 Sets of:

:40 Double Under

:20 Rest

MetCon

20:00 AMRAP

:30 Handstand

:30 L-Sit

:30 Squat Hold

:30 Chin Hang

Weightlifting Group

Clean + Front Squat + Jerk x 1

Push Press x 3

Bent Over Row x 5

Dec 18

A. Open WOD 11.3

5:00 AMRAP

(Squat) Clean

Jerk

(165/110)

B. 3 x ME Ring Push Up

C. 2:00 Max Cal AirDyne

Dec 17

CrossFit Group

Strength

Jerk - Heavy Single

MetCon

4 Sets of:

400m Run

20 Burpee

3:00 Rest

Weightlifting Group

Snatch + OHS x 1

Front Squat x 3

Snatch Pull x 2 @ 100%

Dec 16

Our friends over at Eatology will be giving a Nutrition Seminar at 6pm today! Everyone should come out and take advantage of this awesome opportunity!

Strength

Thruster - Heavy Single

MetCon

"Jackie"

1000m Row

50 Thruster (45/35)

30 Pull Up

Dec 13

CrossFit Group

A. Snatch Pull + Snatch - Heavy Single

B. 3 x 3 Rope Climb or 3 x 3-5 Muscle Up or 3 x ME Ring Dip

C. 50 UB Wall Ball

Weightlifting Group

A. 3 x 1 Snatch @ 90%

B. 3 x 1 Clean & Jerk @ 85%

12 Days of Christmas WOD and Social tonight (12/13) @ 6pm!

1. Power Clean (205/125)

2. Muscle Up

3. HSPU

4. Broad Jump

5. Pull Up

6, Sit Up

7. Push Up

8. Lunge

9. KB Swing

10. Toes 2 Bar

11. Burpee

12. Box Jump

Bring food and drink of choice!!

Eatology will be here for a Nutritional Seminar and WOD next Monday @ 6pm!

Dec 12

CrossFit Group

A. 7 x 1 Broad Jump

B. 3 sets of:

2:00 Double Under

2:00 Rest

2:00 Sit Up

2:00 Rest

Weightlifting Group

A. Hang Clean x 2

B. Front Squat x 4

C. Pause Clean Pull (Knee) x 3

Come join us for our Annual 12 Days of Christmas WOD and Social Gathering this Friday @ 6pm!

Sign up sheet for food is in the gym!!

Here is a sneak peek at the WOD (it is done like the song, 1,2-1,3-2-1,4-3-2-1 and so on).

1. Power Clean (205/125)

2. Muscle Up

3. HSPU

4. Broad Jump

5. Pull Up

6. Sit Up

7. Push Up

8. Lunges

9. KB Swing

10. Toes 2 Bar

11. Burpee

12. Box Jump

Dec 11

CrossFit Group

A1. 3 x ME Pull Up

A2. 3 x ME Clapping Push Up

B. Max Rep Bodyweight Front Squat

C. 50 Cal AirDyne AQAP

This Friday @ 6pm we will be hosting our Annual EST 12 Days of Christmas WOD and Social Gather. We look forward to seeing you there!

Dec 10

CrossFit Group

Strength

3 x 5 Back Squat

MetCon

EMOM for 10:00

2 Power Clean 

5 Toes To Bar

Weightlifting Group

Hip Snatch x 3

Hang Snatch x 2

Snatch x 1

Dec 9

EST will be closed for the 6am class but open for all other classes.

Strength

Heavy Single - Jerk

MetCon

"Jack"

20:00 AMRAP

10 Push Press (115#/75#)

10 KB Swing (1.5/1)

10 Box Jump (24"/20")

Dec 6

All Classes are CLOSED Friday (Dec 6) due to weather in the morning and attending the American Open in the afternoon. Take a rest day, stretch, foam roll, and make healthy food choices. Keep your activity inside and outside the gym productive.

Dec 5

CrossFit Group

Strength

A1. 3 x ME HSPU

A2. 3 x ME Strict Pull Up

MetCon

15:00 AMRAP

20 Push Up

50 Air Squat

Weightlifting Group

Power Clean + Clean x 2 + 1

Back Squat x 3

Clean Pull x 3 @ 100%

No 4:45pm Class this Friday.
American Open this weekend @ the Dallas Westin.

Dec 4

Strength

5 x 1 Hang Clean

MetCon

10:00 AMRAP

5 Deadlift (275/185)

10 Grasshopper (L+R=1)

If you did not receive an email from me today then I don't have your email address! Email me so I have your contact information and I can keep everyone up to date on current EST events.

Dec 3

CrossFit Group

Strength

A1. 3 x ME Ring Push Up

A2. 3 x ME Toes To Bar

MetCon

21-15-9

Box Jump

KB Swing

Burpee

Weightlifting Group

Snatch Pull + Hang Snatch x 3 + 1

Max Rep Front Squat @ C&J Max

3 x 6 High Box Jump

Closed for 4:45pm class this Friday for the American Open.

Dec 2

The American Open Weightlifting Meet is this weekend!

Dallas Westin North Friday, Saturday & Sunday.

Coach Chris will be lifting Friday evening @ 6pm. There will be no 4:45 or 6:00pm classes this Friday due to this. Come on out and see some of the best lifters in the world and show your support for the Texas Barbell Club!

Strength

3 x 5 Push Press

MetCon

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Nov 27

We are CLOSED until Saturday. We are so thankful for everyone that is and has been a part of EST. We have some big plans for the future and look forward to growing with you guys. Have a great Thanksgiving and we will see you all Saturday morning.

In your house WOD:

3 sets of:

1:00 ME Push Up

1:00 ME Sit Up

1:00 ME Air Squat

1:00 Rest

Nov 26

NRG Games Expo Jan 25th!

Strength

Snatch - Max

MetCon

Open WOD 11.1

10:00 AMRAP

30 Double Under

10 Power Snatch (75/55)

EST will be CLOSED Wed-Fri.

We will be OPEN for our normal schedule Saturday.

Nov 25

Brahmas Military Night this Wednesday

Strength

Clean & Jerk - Max

Test WOD

500m Row

40 Air Squats

30 Sit Up

20 Push Up

10 Pull Up

Keep an eye on our Facebook Page for updates on cancelled classes due to weather.

Nov. 22

CrossFit Group

5 x 1 Jerk

3 x 3 Press

2 x 30 UB Wall Ball

Weightlifting Group

Power Snatch + OHS x 1 + 2

Power Clean + Power Jerk x 3

Back Squat x Max Rep of Clean PR

Nov 21

CrossFit Group

A. EMOM for 5:00

25 Double Under or :40s ME Double Under

B. EMOM for 7:00

10-15 Burpee

C. Tabata AirDyne or Row

Weighlifting Group

Clean x 2

Jerk x 2

Clean Pull w/ 5 sec descent x 3

Nov 20

Strength

4 x 1 Power Clean + 1 Hang Clean

MetCon

3 Rounds of:

7 Hang Power Clean (155/105)

7 Box Jump (30"/24")

Nov 19

EST Athletes

CrossFit Group

Strength

A1. 3 x ME Toes To Bar

A2. 3 x 20 Hip Ext.

MetCon

60 KB Swing

50 Push Up

40 Sit Up

30 DB Lunge

20 Ring Dip

Weightlifting Group

Snatch x 2

Press x 3

Front Squat x 3

Nov 18

Strength

Thruster - Heavy Single

MetCon

"Fran"

21-15-9

Thrusters (95/65)

Pull Up

Nov 15

CrossFit Group

A. 3 x 5 Bench Press

B. 3 x 10 Speed Back Squat

C. 1:00 ME Sit Up

Weightlifting Group

A. Hip Snatch x 1

B. Hang Snatch x1

C. Back Squat x 3

Nov 14

Jason killing WOD 2# last weekend!

CrossFit Group

Strength

A1. 3 x L-Hang

A2. 3 x 5e Leg Low Step Up

MetCon

6 Rounds of:

10 KB Swing

10 Burpee

Weightlifting Group

A. Pause Clean x 2

B. Push Press x 3

C. Clean Pull + Hang Pull x 1 + 2

Nov 12

Mike Price competing at The Athlete Event.

CrossFit Group

Skill Work

10:00 of Gymnastics Work

MetCon

Tabata

Pull Up

Push Up

Sit Up

Squat

Weightlifting Group

Pause Snatch x 2

Press x 4

Front Squat x 4

Nov 11

Strength

4 x 1 Clean Pull + 1 Clean

MetCon

Death by Clean & Jerk

(135/95)

Nov 8

CrossFit Group

5 x 1 Jerk

3 x ME Pull Up

2 x 25 GHD Sit Up

Weightlifting Group

Clean Pull + Clean x 2 + 1

Jerk Dips x 6

Low Step Up x 5e Leg

Nov 7

CrossFit Group

Skill Work

3 x 1:00 ME Double Under (1:00)

Endurance

1 x 800m Run (3:00)

2 x 600m Run (2:00)

2 x 400m Run (1:30)

3 x 200m Run (1:00)

Weightlifting Group

Jerk Step Through x 3

Jerk x 2

Pause Snatch Pull x 3

EST will be CLOSED this Saturday (11/9).

We will be out at The Athlete Events followed by a get together over at Ken and Ava's.

Nov 6

Strength

4 x 3 Front Squat

MetCon

7 Rounds of:

10 Ring Dip 

10 Box Jump

EST will be CLOSED this Saturday (11/9). 

We will be out at The Athlete Events in Fort Worth. Please come on by and support our competitors. 

We will be having an after party over at Ken and Ava's.

Nov 5

CrossFit Group

Strength

3 x ME Ring Row

3 x 15 Heavy KB Swing

MetCon

5 Rounds of:
5 HSPU

10 Toes To Bar

20 Air Squat

Weightlifting Group

Hang Snatch + Snatch x 1 + 1

Press x 5

Back Squat x 5

Nov 4

Strength

Hang Snatch - Heavy Single

MetCon

"Randy"

75 Power Snatch

(75/55)

Nov 1

CrossFit Group

4 x 2 Back Squat @ 90%

3 x 3e Arm Turkish Get Up

3 x 25 UB Wall Ball

Weightlifting Group

Snatch Pull Under x 5

Front Squat x 1 + Jerk x 1

Snatch Grip RDL x 4

Oct 31

CrossFit Group

Strength

3 x ME Handstand Push Up

3 x 1-3 Rope Climb

MetCon

12:00 AMRAP

15 Push Up

15 KB Swing

:30 L-Sit

Weightlifting Group

Clean x 2

Push Press x 3

Clean Pull x 5 w/ 5 sec descent

Oct 30

Strength

5 x 1 Hang Clean

MetCon

For Time:

30 Hang Power Clean (135/95)

30 Toes To Bar

30 Broad Jump (6'/4')

Oct 29

CrossFit Group

Strength

3 x ME Ring Dip

MetCon

3 Sets of:

20 Pull Up

50 Double Under

800m Run

2:00 Rest

Weightlifting Group

Snatch x 3

Press x 5

Front Squat x 5

(Work up to heavy sets of the specified reps)

Oct 28

"Fight Gone Bad"

3 Rounds of:

1:00 each station

1. Wall Ball (20/14)

2. SDHP (75/55)

3. Box Jump (20")

4. Push Press (75/55)

5. Row

Rest 1:00 after each round

Oct 24

CrossFit Group

Strength

3 x ME Handstand Push Up

MetCon

4 Sets of:

400m Run

25 Push Up

2:00 Rest

Weightlifting Group

Rest or do CrossFit WOD

Oct 23

Barbells for Boobs (Grace) / Halloween WOD this Saturday @ 10:30am.
Costume is optional (highly recommended).

Ava will also be providing Flu Shots Saturday @ 10am.
Please sign in if you are interested so she can make sure she brings enough shots for everyone.
Thank you Ava!!!

Strength

7 x 1 Jerk

MetCon

21-15-9

Box Jump (24/20)

Power Snatch (75/55)

C2B Pull Up

Oct 22

CrossFit Group

Strength

A1. 3 x ME Ring Dip

A2. 3 x ME Toes to Bar

MetCon

5 Rounds of:

21 Thruster (75/55)

21 Double Under

Weightlifting Group

Rest or do CrossFit WOD

Oct 21

Strength

Power Clean - Heavy Single

MetCon

5 Rounds of:

5 Deadlift (275/185)

10 Burpee

Oct 18

CrossFit Group

A. 3 x 6 Press

B. 3 x 10 Wt Step Up

C. 35 GHD Sit Up

Weightlifting Group

Back Squat - Max

Oct 17

CrossFit Group

Strength

A1. 3 x 1:00 Handstand 

A2. 3 x 10 Strict To Toes 2 Bar

MetCon

5 Sets of:

20yd Forward Sled Pull

20yd Backward Sled Pull

40yd Sprint

Weightlifting Group

Clean and Jerk - Max

Clean - Max

Oct 16

Strength

4 x 1 Power Clean + 2 Front Squat

MetCon

50 HR Push Up

75 Sit Up

100 Air Squat

Cash Out 

2:00 Max Cal AirDyne

Oct 15

CrossFit Group

Strength

A1. 3 x 10-15 Strict Pull Up

A2. 3 x 10-15 Strict Ring Dip

MetCon

21-15-9

KB Swing

Box Jump

Burpee

Weightlifting Group

Snatch - Max

Front Squat - Heavy Single

Oct 14

Strength

Heavy Single - Overhead Squat

MetCon

5 Rounds of:

400m Run

15 Overhead Squat

(95/65)

Oct 11

CrossFit Group

4 Sets of:

10 Bench Press

5 Weighted Pull Up

Weightlifting Group

3 x 1 Snatch @ 80-90%

3 x 1 Clean & Jerk @ 80-90%

Heavy Single - Front Squat

Oct 10

CrossFit Group

Skill Work

EMOM for 5:00

25 Double Under

MetCon

4 Rounds of:

400m Run

50 Air Squat

Weightlifting Group

4 x 1 Power Clean + Clean

3 x 3 Power Jerk

3 x 5 RDL

Oct 9

Strength

Heavy Single - Hang Snatch

MetCon

3 Rounds of:

10 Power Snatch (135/95)

15 C2B Pull Up

Oct 8

CrossFit Group

Strength

Jerk - Heavy Single

MetCon

3 Rounds of:

21 KB Swing (1.5/1)

15 Box Jump

12 Toes To Bar

Weightlifting Group

4 x 1 Power Snatch + Snatch

4 x 1 Rack Jerk

3 x 3 Back Squat (Same weight as last weeks doubles)

Oct 7

Strength

Clean - Heavy Single

MetCon

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dip

Oct 4

CrossFit Group

5-5-5 Press

3-3-3 Push Press

1-1-1 Jerk

Weightlifting Group

3 x 2 Pause Jerk

3 x 1 Jerk

3 x 10 Bent Over Row

Oct 3

CrossFit Group

Skill Work

Rope Climb / Pull Up

Strength

3 x 3 Rope Climb

MetCon

5 Rounds of:

400m run

15 Toes To Bar

50ft Walking Lunge

1:00 Rest

Weightlifting Group

A. 4 x 3-Position Clean

(Hip / Knee / Floor)

B. 3 x 2 Front Squat @ 1RM Clean

C. 3 x 3 Pause below knee Clean Pull

Oct 2

Saturday 2-26-11 from CrossFit EST on Vimeo.

This was before EST was open for business.

Skill Work

Pistol

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpee

Oct 1

CrossFit Group

Strength

3 x ME Strict Pull Up

MetCon

10:00 AMRAP

30 Air Squat

30 Sit Up

200m Run

Weightlifting Group

A. 4 x 3-Position Snatch

(Hip, Knee, Floor)

B. 3 x 3 Snatch Push Press

C. 3 x 2 Back Squat

Sep 30

2013 Athlete Events (Nov 9th) will be a fun and laid back competition with our friend gym CrossFit Iron Horse. Registration opens today (9/30) at 11am. Spots are limited. You can also purchase a T-Shirt for the event (regardless if you compete or not) at the Registration Site. Click HERE to register and/or buy a T-Shirt. (Be sure to email me you T-Shirt size after purchase)

Skill Work

Double Unders

MetCon

"Diane" 

21-15-9

Deadlift (225/155)

Handstand Push Up

Sep 27

CrossFit Group

A. 5 Rep Max - Front Squat

B.3 x 10e arm DB Row

C. 3 x 20 UB Wall Ball

Weightlifting Group

1 Rep Max Hang Snatch

1 Rep Max Hang Clean

Sep 26

CrossFit Group

Strength

3 x ME HSPU

MetCon

400m Run

5 Rounds of:

5 C2B Pull Up

7 HR Push Up

9 Box Jump

400m Run

5 Rounds of:

5 C2B Pull Up

7 HR Push Up

9 Box Jump

400m Run

Weightlifting Group

A. 4 x 2 Clea + 1 Jerk

B. 3 x 3 Push Press

C. 3 x 3 Deadlift

Come by this Saturday @ 10am for CJ's Olympic Lifting Seminar.

Get comfortable and more efficient at Snatch and Clean & Jerk.

Sign up is on the large whiteboard. Space is limited.

Sep 25

Strength - CF

5 RM Touch and Go Power Clean

Strength - WL

5 RM Press

MetCon

EMOM for 10:00

10 KB Swing

1 Shuttle Run

CJ will be here this Sat at 10am for another Olympic Weightlifting Clinic.

Come work on getting more efficient and comfortable with the Snatch and Clean & Jerk.

Sign Up is on the board and space is limited.

Sep 24

Everyone was killing PR's this past weekend!

CrossFit Group

Strength

5 Rep Max Press

MetCon

5 Rounds of:

20 OH Lunge (45/25)

15 Burpee

Weightlifting Group

A. 4 x 2 Snatch Pull + 1 Snatch

B. 3 x 3 Snatch Press

C. 4 x 2 Pause Snatch

Sep 23

Skill Work

Muscle Up / Pull Up

MetCon

"Nasty Girls"

3 Rounds of:

50 Air Squat

7 Muscle Up

10 Hang Power Clean

(135/95)

Sep 20

Take today off if you are lifting on Saturday during our In-House Weightlifting Social. 

For those of you that won't be here Saturday Morning (lame) do:

A. Snatch - Heavy Single

B. 3 x 3 Back Squat

In-House Weightlifting Social starts at 10:30am this Saturday!
Get here early so we can go over how to warm up. Also, think about what weight you want to start at for each lift (Snatch / Clean&Jerk). This should be a weight you can for sure make yet heavy enough to work up towards a PR attempt within the next 2 lifts.

Sep 19

CrossFit Group

Skill Work

Double Under

MetCon

"Annie"

50-40-30-20-10

Double Under

Sit Up

Weightlifting Group

A. 4 x 1 Snatch @ 70-80%

B. 4 x 1 Power Clean + Jerk @ 70%

C. 3 x 3 Front Squat @ 70%

Sep 18

Strength - CF

4 z 1 Clean & Jerk up to 90%

Strength - WL

3 x 5-10 Strict Pull Up

3 x 3-10 L Hang to Toes to Bar

MetCon

21-15-9

Power Clean (135/95)

Clapping Push Up

Sep 17

CrossFit Group

Strength

A1. 3 x 5-10 Strict Pull Up

A2. 3 x 5-10 L-Hang Toes to Bar

MetCon

5 Rounds of:

400m Run

20 KB Swing

2:00 Rest

Weightlifting Group

A. 3 x Snatch Opener

B. 3 x Clean & Jerk Opener

This Saturday is our In-House...laid back....semi-competitive Olympic Lifting Meet @ 10:30am

This will be 3 attempts at a Max Snatch and 3 attempts at a Max Clean & Jerk

Sep 16

"Isabel"

30 Power Snatch

(135#/95#)

Sep 13

CompWOD and Social Tonight @ 6pm!

CrossFit Group

A. Snatch - Heavy Single

B. 4 x 2 Back Squat @ 85%

Weightlifting Group

A. 4 x 1 Snatch Balance

B. 4 x 2 Front Squat

C. 3 x 5 RDL

Sep 12

CrossFit Group

Strength

A1. 3 x 1:00 L-Hang

A2. 3 x 1:00 Plank

MetCon

800m Run

30 HSPU

800m Run

Weightlifting Group

A.4 x 1 Clean & Jerk up to 90%

B. 4 x 1 Pause Jerk

C. 3 x 4 Back Squat

Sep 11

Strength - CF

5 x Clean Pull + Hang Clean + Front Squat

(Heavy as possible)

Strength - WL

3 x 15 Heavy KB Swing

3 x 10 Toes To Bar

MetCon

For Time:

15-12-9

Hang Power Clean (155/105)

Burpee

Sep 10

CrossFit Group

Skill Work

EMOM for 5:00

30 Double Under

MetCon

5 Rounds of:

200m Run

10 DB Snatch

10 Box Jump

Weightlifting Group

A. 4 x 1 Snatch up to 95%

B. 3 x 3 Snatch Push Press

C. 3 x 3 Snatch Pull Pause Bellow Knee

Sep 9

"Cindy"

20:00 AMRAP

5 Pull Up

10 Push Up

15 Squat

Sep 6

CrossFit Group

A. 3 x 3 Front Squat

B. 3 x 10 (5 each arm) Turkish Get Up

C. 3 x 30 Hip Ext.

Weightlifting Group

A. 3 x 3 Snatch Pull Under

B. 3 x 2 Front Squat + 1 Jerk

C. 1 x 10, 1 x 8, 1 x 6 BB Row

Sep 5

CrossFit Group

Strength

3 x 3 Deadlift @ 80-85% (Med-Heavy)

MetCon

3 Rounds of:

400m Run

15 Broad Jump (6'/4')

Weightlifting Group

A. 4 x 1 Pause Clean @ Knee

B. 4 x 1 Jerk w/ 3 sec hold in split

C. 3 x 5 Push Press

Sep 4

CrossFit Group

Strength

A1. 3 x 5-10 Strict Pull Up

A2. 3 x 10 Strict Toes to Bar

MetCon

3 Rounds of:

35 Push Up

35 Sit Up

Weightlifting Group

A. 4 x 2 Pause Snatch

B. 3 x 4 Back Squat

C. 3 x 5 Snatch Pull w/ 5 sec descent

Sep 3

"DT"

5 Rounds of:

12 Deadlift 

9 Hang Power Clean

6 Jerk
(155/105)

Aug 30

CrossFit Group

EMOM for 5:00

3 Back Squat @ 80%

Rest

EMOM for 5:00

10 Push Up

Rest

EMOM for 5:00

2 Deadlift @ 80%

Weightlifting Group

A. 4 x 1 Snatch Balance

B. 4 x 2 Front Squat

C. 3 x 5 Clean Grip RDL

Aug 29

V-Ups

CrossFit Group

Skill Work

EMOM for 5:00

20 Double Under

MetCon

For Time:

20 Toes 2 Bar

10 Box Jump

20 Knees To Elbow

10 Box Jump

20 V-Ups

10 Box Jump

20 Sit Up

Weightlifting Group

A. 3 x 3 Jerk Step Through

B. 4 x 1 Clean up to 85%

C. 3 x 5 Back Squat

This Saturday we have a couple fun things going on.

Come by at 9:30am for a Home Defense Class put on by our friends at Itus Tactical.

Then stick around for the "Hotshots 19 WOD" at 11am

6 Rounds of:

30 Squats

19 Power Clean (135/95)

7 Strict Pull Ups

400m Run

Aug 28

Strength - CF

4 x 2 Power Clean

Strength - WL

A1. 3 x ME Ring Push Up

A2. 3 x 10 GHD Sit Up

MetCon

5 Rounds of:

200m Run

10 Thruster (105/75)

This Saturday we have a couple fun things going on.

Come by at 9:30am for a Home Defense Class put on by our friends at Itus Tactical.

Then stick around for the "Hotshots 19 WOD" at 11am

6 Rounds of:

30 Squats

19 Power Clean (135/95)

7 Strict Pull Ups

400m Run

For more info on the Hotshots 19 click (HERE)

Aug 27

Chris L. is now featured in Breaking Muscle daily.

Check it out, follow, and comment (HERE)

CrossFit Group

Strength

5 x 1 Snatch

MetCon

15 Burpee

100 KB Swing*

15 Burpee

*5 Burpee every time you have to set down the KB.

Weightlifting Group

4 x 1 Snatch up to 90% - No Max!

3 x 3 Snatch Push Press

3 x 3 Snatch Pull w/ pause bellow the knee

Aug 26

"Josh"

For Time:

21 OHS

42 Pull Up

15 OHS

30 Pull Up

9 OHS

18 Pull Up
(95/65)

Or

"Mini Josh"

21-15-9

OHS

Pull Up
(95/65)

Aug 23

CrossFit Group

A. 5 x 2 Clean + 1 Jerk

B. 3 x 5 Clean Pull w/ 5 sec descent

C. 2 x 25 GHD Sit Up

Weightlifting Group

A. 3 x 3 Power Snatch + 1 OHS

B. 3 x 3 Front Squat + 1 Jerk

C. 3 x 6 BB Rows

Aug 22

CrossFit Group

Strength

5 x 2 Broad Jump

MetCon

10:00 AMRAP

200m Run

15 Pull up

Weightlifting Group

4 x 2 Pause Clean (at knee)

4 x 2 Pause Jerk

3 x 3 Push Press

Aug 21

Strength

5 x 1 Pause Jerk

MetCon

3 Rounds of:

6 (Squat) Clean (185/125)

9 Burpee

*Reminder the term "Clean" means you will squat the weight. The term "Power Clean" means you will not squat the weight.

Aug 20

CrossFit Group

Strength

4 x 2 Back Squat

MetCon

3 Sets of 1:00 Stations

L-Sit

KB Swing

Sit Up

Air Squat

Weightlifting Group

A. 4 x 3 Pause (at Knee) Snatch

B. 3 x 5 Back Squat

C. 3 x 5 Snatch Pull w/ 5 sec descent

Aug 19

Strength

Weighted Pull Up - Max

MetCon

"Jack"

20:00 AMRAP

10 Push Press (115/75)

10 KB Swing (1.5/1)

10 Box Jump (24/20)

Aug 16

CrossFit Group

A. 5 x 1 Hang Snatch + OHS

B. 3 x 10-15 GHD Sit Up

Weightlifting Group

Snatch - Max

Clean & Jerk - Max

This will be the last short cycle. Next cycle will be an 8wk cycle that will work on strength building an full lifts.

Aug 15

Ken C. 310# Front Squat PR

CrossFit Group

Strength

A1. 3 x ME Ring Push Up

A2. 3 x 20 Hip Ext.

MetCon

7 Rounds of:

7 Burpee

7 K2E

Weightlifting Group

A. 4 x 1 Snatch Pull Under

B. 3 x 3 Jerk Step Thru

C. 4 x 1 Power Clean + Power Jerk @ 70-80%

Aug 14

Justin Front Squat 325#

Strength - CF

5 x 5 Touch and Go Power Clean

(Heavy as Possible)

Strength - WL

Same thing at about 50% of 1RM

MetCon

2 Rounds of:

30 Thruster (95/55)

30 Deadlift (185/105)