Wednesday, October 30, 2013

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

Tuesday, October 29, 2013

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')


Monday, October 28, 2013

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)

Sunday, October 27, 2013

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

Wednesday, October 23, 2013

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

Tuesday, October 22, 2013

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

Monday, October 21, 2013

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

Sunday, October 20, 2013

Oct 21

Strength
Power Clean - Heavy Single

MetCon
5 Rounds of:
5 Deadlift (275/185)
10 Burpee

Thursday, October 17, 2013

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

Wednesday, October 16, 2013

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

Tuesday, October 15, 2013

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

Monday, October 14, 2013

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


Sunday, October 13, 2013

Oct 14

Strength
Heavy Single - Overhead Squat

MetCon
5 Rounds of:
400m Run
15 Overhead Squat
(95/65)

Friday, October 11, 2013

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

Wednesday, October 9, 2013

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

Tuesday, October 8, 2013

Oct 9

Strength
Heavy Single - Hang Snatch

MetCon
3 Rounds of:
10 Power Snatch (135/95)
15 C2B Pull Up

Monday, October 7, 2013

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)

Sunday, October 6, 2013

Oct 7

Strength
Clean - Heavy Single

MetCon
"Elizabeth"
21-15-9
Clean (135/95)
Ring Dip

Thursday, October 3, 2013

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

Wednesday, October 2, 2013

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

Tuesday, October 1, 2013

Oct 2

This was before EST was open for business.


Skill Work
Pistol

MetCon
3 Rounds of:
15 Hang Power Clean (135/95)
15 Burpee