Wednesday, July 31, 2013

Aug 1

CrossFit Group
Strength
A1. 3 x 1:00 Handstand
A2. 3 x 1:00 L-Sit

MetCon
12:00 AMRAP
2 Muscle Up / 5 Pull Up
3 Wall Climbs
6 Up-Downs

Weightlifting Group
A. 4 x 1 Power Snatch + 1 OHS
B. 3 x 3 High Hang Snatch High Pull
C. 3 x 6 DB Weighted Box Jump

Tuesday, July 30, 2013

July 31

Strength
5 x 1 Push Jerk

MetCon
3 Rounds of:
400m Run
20 Deadlift
20 Push Up
10 Deadlift
10 Push Up
(145/100)

Monday, July 29, 2013

July 30

CrossFit Group
Strength
3 x 5 Weighted Pull Ups

MetCon
10:00 AMRAP
10 OH Lunge (45/24)
10 Knees To Elbows

Weightlifting Group
4 x 1 Power Clean
3 x 4 Front Squat
3 x 2 Clean Pull

Sunday, July 28, 2013

July 29

Strength
4 x 2 Front Squat

MetCon
Teams of 2 - 15:00 AMRAP
3 Power Clean (185/125)
7 Box Jump (24"/20")

Thursday, July 25, 2013

July 26

CrossFit Group
A. 7 x 1 Hang Snatch
B. 3 x 20 Hip Ext.

Weightlifting Group
A. 4 x 1 Snatch Push Press + 2 OHS
B. 4 x 2 Snatch High Pull
C. 3 x 10 Good Morning

Wednesday, July 24, 2013

July 25

CrossFit Group
Strength
A1. 3 x ME Ring Dip
A2. 3 x ME Ring Row

MetCon
4 Rounds of:
1:00 Double Under
1:00 Sit Up
200m Run
1:00 Rest

Weightlifting Group
A. 4 x 3 Snatch Pull Under (Light)
B. 4 x 2 Pause Jerk
C. 3 x 3 Push Press

Tuesday, July 23, 2013

July 24

When you chalk up keep your hands over the bucket. We don't need to travel all over the gym with a handful of chalk or our own personal block. I know it's fun but lets try to keep they gym a little clean, at least through Tuesdays. 

Thanks,
Chris

Strength - CF
5-3-3-2-2
Back Squat

Strength - WL
A1. 3 x ME Strict Pull Up
A2. 3 x ME Ring Dip

MetCon
5 Rounds of:
9 Deadlift
6 Hang Power Clean
3 Jerk
(155/105)

Monday, July 22, 2013

July 23


CrossFit Group
Strength
7 x 1 Broad Jump

MetCon
25-20-15-10-5
KB Swing
Push Up
Pull Up

Weightlifting Group
3 x 4 Clean Pull Under (Light)
4 x 2 Clean Pull + 1 Hang Clean
3 x 6 Back Squat

Sunday, July 21, 2013

July 22

Strength
5 x 1 Press

MetCon
3 Rounds of:
30 Thruster (65/45)
400m Run

Thursday, July 18, 2013

July 19


CrossFit WOD
A 7 x 1 Split Jerk
B. 3 x 10-20 Feet Elevated Push Ups
C. Foam Roll and Stretch

Weightlifting
Snatch - Max
Rest 5-10 min
Clean and Jerk - Max

6pm CompWOD and Social Tonight (7/19)

"Diane"
21-15-9
Deadlift (225/155)
HSPU

Wednesday, July 17, 2013

July 18

CrossFit WOD
"Nicole"
20:00 AMRAP
400m Run
ME UB Pull Ups

*Score is # of pull ups completed

Weightlifting WOD
4 x 1 Snatch @ 70%
4 x 1 Power Clean + Power Jerk @ 70%

CompWOD and Social tomorrow night (Friday) at 6pm!

Tuesday, July 16, 2013

July 17

Strength - CF
5 x 1 Clean Pull + Hang Clean

Strength - WL
Same @ 70-80%

MetCon
For Time
20 Push Jerk
20 Hang Power Clean
20 Front Squat
20 Deadlift
(135/95)

Monday, July 15, 2013

July 16


CrossFit WOD
Strength
A1. 3 x ME HSPU
A2. 3 x 15 UB KB Swing (Heavy)

MetCon
4 Rounds of:
20 OH Lunge (45/25)
20 Grasshopper

Weightlifting WOD
A. Back Squat - Max
B, 3 x 1 Snatch @ 80%

Sunday, July 14, 2013

July 15

Strength - CF
4 x 3 Front Squat

Strength - WL
3 x 5 Weighted Pull Up

MetCon
Teams of 2:
10 Rounds of:
5 Hang Power Clean (155/105)
10 Burpee

Thursday, July 11, 2013

July 12

CrossFit WOD
A. 4 x 2 Deadlift
B1. 3 x ME Strict Toes To Bar
B2. 3 x ME HSPU
C. 3 Rounds of:
:30 AirDyne / :30 Rest

Weightlifting WOD
A. 3 x 1 Snatch Balance
B. 3 x 1 Clean Pull + Hang Clean & Jerk
C. 3 x 3 Pause Pulls w/ in between grip (Knees)

Wednesday, July 10, 2013

July 11

CrossFit WOD
Strength
A1. 3 x 10 Strict Pull Up
A2. 3 x 5 High Box Jump

MetCon
B1. 4 x 40yd Sprint
B2. 4 x 40yd Sled Pull

Cash Out
2:00 Sit Up

Weightlifting WOD
A. 4 x 2 Front Squat + 1 Jerk
B. 3 x 3 Push Press
C. 3 x 10 High Box Jump

Tuesday, July 9, 2013

July 10

Strength - CF
5 x 2 Back Squat

Strength - WL
3 x 10 Weighted Hip Ext.

MetCon
4 Rounds of:
10 Thruster
10 SDHP
(95/65)

2 Reminders:
1. Please show up on time. Time management is one of the hardest things for a coach. When you show up late it messes that up. We work hard to be on time and we ask that you put some effort into doing the same. Thanks.
2. Clean up after yourself. This is everyone's gym. Set up your own equipment and break down your own equipment. If you spill chalk or water please clean it up. Also.....Red Cups. You guys know what I mean :) Thanks

Thanks,
Chris

Monday, July 8, 2013

July 9

CrossFit WOD

Strength
5 x 1 Hang Clean

MetCon
"Gwen"
15-12-9
Touch and Go Clean & Jerk

Pick your weight. 
Rest as needed between sets.
Sets must be unbroken.

Weightlifting
4 x 2 Hi-Hang Snatch
3 x 1 Snatch Deadlift + High Hang Snatch
3 x 2 Back Squat

Sunday, July 7, 2013

July 8

Strength - CF
A. 4 x 2 Press
B. Max rep Push Press @ 100% of heaviest double

Strength - WL
Heavy Single - Press

MetCon
"Hope"
3 Rounds of 1:00 at each station:
Burpee
Power Snatch (75/55)
Box Jump (24"/20")
Thruster (75/55)
C2B Pull Up
Rest

Tuesday, July 2, 2013

July 3


CrossFit WOD
Strength
A. 3 x 5 Press
B. 3 x 3 Push Press

MetCon
Teams of 2
20:00 AMRAP
400m Run
10 L-Arm KB Russian Swing
10 R-Arm KB Russian Swing

Weightlifting WOD
A. 4 x 3 Jerk Step Through
B. 4 x 1 Clean + 1 Front Squat
C. 3 x 3 Pause Clean Pull (Bellow Knee)

EST will be CLOSED Thursday and Friday.

Monday, July 1, 2013

July 2


CrossFit WOD
Strength
A1. 3 x 5-10 Ring Dip
A2. 3 x 5 Weighted / Strict Pull Up

MetCon
EMOM for 10:00
3 Power Clean
5-10 Push Up

Weightlifting WOD
A. 4 x 1 2-Position Snatch (Floor / Knee)
B. 4 x 1 Snatch Balance 
C. 3 x 3 Back Squat

EST will be CLOSED Thursday and Friday.