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