Jan 31

"He got no rep'd for no reason."

A. 5 x 2 Deadlift

B1. 3 x ME Strict Pull Up

B2. 3 x ME Ring Dip

C. 50 Wall Ball AQAP

Jan 30

Strength

A1. 3 x 10e leg Low Step Up

A2. 3 x 15-25 Back Ext.

MetCon

50 Man Makers AQAP

Jan 29

Strength

5 x 1 Jerk Dip + Jerk

MetCon

3 Rounds of:

35 KB Swing

15 Burpee

Cash Out

2:00 Plank

Jan 28

Strength

4 x 5 Back Squat

MetCon

1:00 Air Squat

2:00 Push Up

3:00 Pull Up

4:00 Sit Up

5:00 Double Under

Please bring your jump rope back if you borrowed one for the NRG Games. 

Jan 27

"DT"

5 Rounds of:

12 Deadlift

9 Hang Power Clean

6 Push Jerk

(155/105)

Jan 23

EST is CLOSED Saturday. Come on out to The NRG Games this Saturday!! Support our athletes. 

Come and participate in the Olympic Lifting Seminar by Black Box at 9:30am and stick around for a Mobility Seminar at 11am by Active Spine and Sport!!

All taking place at the Fort Worth Convention Center Jan25th. Be there!!

CrossFit Group

Strength

3 x 2 Front Squat

MetCon

"Annie"

50-40-30-20-10

Double Under

Sit Up

Cash Out

1:00 Sprint

AirDyne or Rower (Cal/M)

Weightlifting Group

A. Clean & Jerk - Max

B. Clean - Max

Jan 22

Strength

Power Clean - Heavy Single

MetCon

3 Rounds of:

15 Hang Power Clean

10 Push Jerk

5 Thruster

135/95

EST will be CLOSED this Saturday for The NRG Games.

Come and support our athletes this weekend @ the Fort Worth Convention Center - 10:00am - 5:00pm.

Jan 21

CrossFit Group

Strength

A1. 3 x ME Strict Pull Up

A2. 3 x 10 Pistol

MetCon

10:00 AMRAP

10 KB Swing

30 Air Squat

10 Burpee

Weightlifting Group

Snatch - Max

Front Squat - Max

Jan 20

Strength

3 x 3 Back Squat

MetCon

"Diane"

21-15-9

Deadlift (225/155)

Handstand Push Up

Jan 16

CrossFit Group

A. EMOM for 4:00

30 Double Under or :30 Double Under

B. 2:00 Max Distance Broad Jump

C. 500m Row AQAP

D. 100 Sit Ups AQAP

(B, C, and D can be done in any order)

Weightlifting Group

A. Clean Pull + Hang Clean x 1 + 1

B. Front Squat + Jerk x 1 + 1

C. Push Press x 3

EST Social and Workout this Friday @ 6pm!!

Jan 15

Strength

4 x 1 Power Clean + 2 Front Squat

MetCon

3 Rounds of:

10 Clean to Thruster (135/95)

10 C2B Pull Up

Social Gathering and Workout this Friday at 6pm!!!

Jan 14

CrossFit Group

Strength

A1. 3 x 5 Wall Climb

A2. 3 x 5-10 Strict Toes To Bar

MetCon

5 Sets of:

400m Run

10 Burpee

2:00 Rest

Weightlifting

A. Snatch Pull + Low Hang Snatch x 1 + 1

B. Front Squat x 2

C. Snatch Lift off (3s pause bellow knee) + Snatch Lift off (3s pause above knee)

Jan 13

Last Saturday's weightlifting session. Saturday's are a great day to come by and get some skill work in. Drop in and play around 10am-12pm after our Free Community Class at 9am every Saturday.

Strength

3 x 3 Back Squat

MetCon

"Nasty Girls"

3 Rounds of:

50 Air Squat

7 Muscle Up

10 Hang Power Clean (135/95)

Jan 10

CrossFit Group

A. 5 x 1 Clean Pull + 1 Hang Clean

B. 3 x 3 Front Squat

C. 3 x 20 UB Wall Ball

Weightlifting Group

A 3 x 2 Snatch @ 90%

B. 3 x 2 Clean & Jerk @ 85%

C. Back Squat x 3

Jan 9

CrossFit Group

Strength

Jerk Dip + Jerk x 1 + 1

MetCon

3 Sets of:

2:00 AMRAP

10 Deadlift (135/95)

10 Box Jump

2:00 Rest

1:00 AMRAP

Handstand Push Up (Set 1)

Toes to Bar (Set 2)

Burpee (Set 3)

2:00 Rest

Weightlifting Group

A. Front Squat + Jerk x 2 + 1

B. Power Clean x 3

C. Clean Pull + Hang Clean Pull x 3 + 2

Jan 8

Strength

OHS - Heavy Single

MetCon

Open WOD 11.4

10:00 AMRAP

60 Bar Facing Burpee

30 OHS (120/90)

10 Muscle Up

Jan 7

CrossFit Group

Strength

A1. 3 x 10 Seated DB Press

A2. 3 x 5 High Box Jump

MetCon

100 KB Swing

-15 Air Squat every 20 swings-

(Finish with 15 squats)

Weightlifting Group

A. Snatch Balance x 2

B. Jerk Dip + Pause Jerk x 1 + 1

C. Between Grip RDL x 5

Jan 6

Strength

5 x 1 Hang Snatch

MetCon

"Isabel"

30 Power Snatch

(135/95)