Sunday, December 29, 2013

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....

Sunday, December 22, 2013

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.

Thursday, December 19, 2013

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

Wednesday, December 18, 2013

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

Tuesday, December 17, 2013

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

Monday, December 16, 2013

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%

Sunday, December 15, 2013

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

Thursday, December 12, 2013

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!

Wednesday, December 11, 2013

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

Tuesday, December 10, 2013

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!

Monday, December 9, 2013

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

Sunday, December 8, 2013

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")

Thursday, December 5, 2013

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.

Wednesday, December 4, 2013

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.

Tuesday, December 3, 2013

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.

Monday, December 2, 2013

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.

Sunday, December 1, 2013

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