May 31

1:04 to see Candice dominate!

A. 3 x 8 Back Squat

B1. 3 x 25 Wall Ball

B2. 3 x 15-20 Back Ext.

C. 2 x ME Plank (1:00 minimum)

No 8:45am Class today. 
Sorry for the inconvenience.

May 30

Strength

A1. 3 x ME Handstand (1min)

A2. 3 x ME L-Sit (2min)

MetCon

2 min ME KB Swing

2 min Rest

2 min ME Broad Jump

2 min Rest

2 min ME Double Under

2 min Rest

400m Run

May 29

Test

1 Mile Run

-Full Recovery-

10 min AMRAP

"Cindy"

5 Pull Up

10 Push Up

15 Air Squat

May 28

Candice and Sarah killing it out at Regionals.

What an amazing weekend! Thank you to everyone that came out or followed in support of Candice, Sarah and CrossFit EST. We have such a great community and we look forward to continuing to grow it.

Please let me know this week if you are interested in the weightlifting program or if you have more questions about it. We would love to start building a team.

Strength

A. 2RM - Clean

B. 2 x 2 Clean @ 90-95% of 2RM

MetCon

"Steven C."

50 Burpee Box Jump

(24"/20")

May 23

Strength

A1. 3 x :30-1:00 Handstand Hold

A2. 3 x :30-1:00 Flexed Arm Hang

MetCon

For Time:

50 KB Swing

1000m Run

30 Burpee

REMINDER - EST will be CLOSED Friday - Monday for the CrossFit Regionals and Memorial Day.

See you guys on Tuesday!!

May 22

Skill Work

Muscle Up / Pull Up

MetCon

"Annie"

50-40-30-20-10

Double Under

Sit Up

Or make up yesterday's workout.

May 21

Chris L. at Lock and Load Meet this past weekend.

Who is interested in starting up a Weighlifting Program / Team?

Strength

A. Heavy Single - Clean

B. 3 x 2 Front Squat @ HS

MetCon

"SQT"

3 Rounds of:

10 Ground to Overhead (95/65)

200yd Shuttle Run

May 20

Strength

A. Heavy Single - Push Press

B. 3 x 2 Push Press @ 90% of HS

HS doesn't mean plan your weights for a PR. A good way to go at heavy singles is to keep working up in weight until you fail. Then move on to your percentages.

MetCon

4 Rounds of 1 min Stations

Ring Dip

Box Jump

Row / Airdyne (alt.)

Rest

EST will be closed this Friday-Monday for Regionals and Memorial Day. 

We will open Tuesday for normal classes.

May 17

Strength

A. 3 x 10 Back Squat

B1. 3 x 3 each arm - Turkish Get Up

B2. 3 x ME Clapping Push Up

CompWOD and Social Tonight @ 6pm!!

CompWOD is Regional Event 2/3:

7 min to find a 3 rep max Overhead Squat

2 min Rest

7 min AMRAP:

Burpee Muscle Ups

or

Burpee Pull Ups

May 16

Skill Work

EMOM for 5 min (Choose one)

30 Double Under

45 sec ME Double Under

MetCon

30yd Sled Pull Forward

30yd Sled Pull Backward

Rest

(90#/45#)

Cash Out

Tabata Flutterkick

May 15

Week 1 of Regionals is about to start!

Strength

EMOM for 4 Min (Choose one)

1-3 Muscle Up

5-10 Chest to Bar Pull Up

MetCon

800m Run

30 L-Arm DB Snatch

30 R-Arm DB Snatch

800m Run

May 14

Strength

A. 3RM - Push Press

B. 2 x 3 Push Press @ 90% of 3RM

MetCon

"Isabel"

30 Snatches for Time

(135/95)

May 13

Strength

A. 3RM - Clean

B. 2 x 3 Clean @ 90% of 3RM

MetCon

5 Rounds of:

3 Power Clean (185/105)

6 Burpee

May 10

Rich Froning Snatching 300#

A. Snatch - Max

B. 3 x 5 Deadlift (Perfect Form!)

May 9

Strength

A1. 3 x ME L-Sit

A2. 3 x 10 Hang DB Clean

MetCon

6 Rounds of:

1 min AirDyne / Row*

1 min Rest

1 min Broad Jump (6'/4')

1 min Rest

*Alternate each Round (e.g. Rd 1 & 3 on AirDyne - Rd 2 & 4 on Rower)

May 8

Strength

7 x 1 Split Jerk

MetCon

"1/2 Schmalls"

400m Run

50 Burpee

40 Pull Up

30 Pistol

20 KB Swing

10 HSPU

400m Run

May 7

Skill Work

Muscle Ups / Pull Ups

(Cumulate about 10-15min of work on one and/or the other)

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135#/95#)

Ring Dip 

May 6

Strength

Back Squat - Max

MetCon

4 Rounds of:

10 Thruster (95/65)

10 Toes to Bar

May 3

Strength

A. Clean & Jerk - Max

(If you are limited by the jerk continue to part B)

B. Clean - Max

C. 3 x 10 Bench Press - Fast

May 2

Skill Work

Double Under

MetCon

3 Rounds of:

50 Double Under

25 Air Squat

15 Pull Up