Thursday, January 30, 2014

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

Wednesday, January 29, 2014

Jan 30


Strength
A1. 3 x 10e leg Low Step Up
A2. 3 x 15-25 Back Ext.

MetCon
50 Man Makers AQAP

Tuesday, January 28, 2014

Jan 29

Strength
5 x 1 Jerk Dip + Jerk

MetCon
3 Rounds of:
35 KB Swing
15 Burpee

Cash Out
2:00 Plank

Monday, January 27, 2014

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)

Wednesday, January 22, 2014

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

Tuesday, January 21, 2014

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.

Monday, January 20, 2014

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

Sunday, January 19, 2014

Jan 20

Strength
3 x 3 Back Squat

MetCon
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Up

Wednesday, January 15, 2014

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!!

Tuesday, January 14, 2014

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!!!

Monday, January 13, 2014

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)

Sunday, January 12, 2014

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)

Thursday, January 9, 2014

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

Wednesday, January 8, 2014

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

Tuesday, January 7, 2014

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

Monday, January 6, 2014

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

Sunday, January 5, 2014

Jan 6


Strength
5 x 1 Hang Snatch

MetCon
"Isabel"
30 Power Snatch
(135/95)