Feb 28

Check out how much the gym has change in the last few years. This is Ken doing the Open WOD 12.2

The CrossFit Open has started.

We will be doing Open WOD 14.1 as a group Saturday around 10:30am. If you are not going to be in on Saturday then you can do it today.

CrossFit Group

4 x 2 Back Squat

3 x 20 UB Wall Ball (1:00 Rest)

2 x ME HSPU

or

Open WOD 14.1

10:00 AMRAP

30 Double Under

15 Power Snatch (75/55)

Weightlifting Group

4 x 1 Snatch Balance

3 x 2 Front Squat

3 x 5 RDL

Feb 27

CrossFit Group

Skill Work

EMOM for 5:00

25 Double Under of :40 ME Double Under

MetCon

2 Sets of:

1 Mile Run

1:1 Work:Rest

Weightlifting Group

3 x 3 Jerk Step Through

4 x 1 Clean up to 85%

3 x 5 Back Squat

Feb 26

Strength

4 x 2 Front Squat

MetCon

5 Sets of:

5 Hang Squat Clean (155/105)

1:00 Rest

Feb 25

Coach Chris teaching a Gymnastics Seminar to Body Armor CrossFit in San Antonio.

CrossFit Group

Strength

A1. 3 x 5-10 Strict Pull Up

A2. 3 x 10-20 Ring Push Up

MetCon

5 Rounds of:

10 Toes To Bar

10 Burpee

Weightlifting Group

4 x 1 Snatch up to 90%

3 x 3 Snatch Push Press

3 x 3 Pause BK Snatch Pull

Feb 24

CB representing EST in Mexico.

Have you signed up for the CrossFit Open? Don't think of this as just a competition, think of it as participating in an EST event. These workouts will be done at EST and with your EST friends but to be involved in the biggest fitness event worldwide is something great! Get involved and have some fun doing it. You can Register (HERE). It is only $20 to play!

Sign Up for the CrossFit Open - Click HERE

Strength

4 x 5 Push Press

MetCon

7:00 AMRAP

5 Box Jump 30"/24"

3 Deadlift 225#/155#

Feb 21

CrossFit Group

A. Jerk - Heavy Single

B. 3 x 3 Back Squat

C. 3 x 5 Clean Pull

Weightlifting Group

A. 3 x 3 Power Snatch + OHS

B. 3 x 3 Front Squat + 1 Jerk

C. 3 x 6 Bent Over Row

EST Social tonight at the Brahmas Game! Meet at EST at 6pm with $10.

Feb 20

CrossFit Group

Strength

A1. 3 x ME Ring Dip

A2. 3 x ME Toes To Bar

MetCon

800m Run

4 Wall Climb

600m Run

3 Wall Climb

400m Run

2 Wall Climb

200m Run

1 Wall Climb

Weightlifting Group

4 x 2 Pause Clean @ Knee

4 x 2 Pause Jerk

3 x 3 Push Press

Reminder* Meet up at EST this Friday at 6pm to head over to the Brahmas Game. EST will have a suite at the game. Bring $10.

Feb 19

Skill Work

Double Under

MetCon

Open WOD 12.5

7:00 AMRAP

3 Thruster (100/65)

3 C2B Pull Up

6 Thruster

6 C2B Pull Up

9 Thruster

9 C2B Pull Up

continue to 12, 15, ....etc.

This Friday is our EST Social. Workout at 6pm then off to the Brahmas Games. EST has a suite, meet up at EST at 6pm and bring $10 for the game. 

Feb 18

CrossFit Group

Strength

3 x 10 Seated DB Press

MetCon

7 Sets of:

100m Shuttle Run

5 L-Arm KB Swing

5 R-Arm KB Swing

5 Burpee

1:00 Rest

Weightlifting Group

4 x 3 Pause Snatch (at knee)

3 x 5 Back Squat

3 x 5 Snatch Pull w/ 5sec descent

Feb 17

Strength

Hang Snatch - Heavy Single

MetCon

"Randy"

75 Power Snatch

(75/55)

Weightlifting will be staring back up this week.

Feb 14

A. OHS - Heavy Single

B1. 3 x ME Ring Dip

B2. 3 x ME Ring Row

Feb 13

Skill Work

Handstand Variations / Muscle Up Work

MetCon

5 Rounds of:

200m Run
20 KB Swing

25 Sit Up

Feb 12

Jacob competing in The NRG Games

Strength

4 x 2 Push Press

MetCon

4 Rounds of:

5 Jerk

5 Hang Power Clean

10 Front Rack Lunge

(115/75) 

Feb 11

Jason killing it at the NRG Games

Strength

A1. 3 x 5-10 Strict Toes To Bar

A2. 3 x 10 DB Bent Over Row

MetCon

5 Rounds of:

10 Pull Up

25 Air Squat

Feb 10

Thank you to everyone that helped out at the NRG Games. Next stop San Antonio April 5th at the Freeman Coliseum.

Strength

Hip Clean - Heavy Single

MetCon

2008 CrossFit Games WOD

5 Rounds of:

5 Deadlift (275/185)

10 Burpee

Feb 7

A. 4 x 2 Front Squat

B. 3 x 3e arm Turkish Get Up

C. 3 x 10-15 GHD Sit Up

Feb 6

Skill Work

Max Height Vertical Jump

MetCon

3 Rounds of:

30 KB Swing

20 Toes To Bar

10 Broad Jump

EST will be CLOSED for all afternoon classes due to weather. See you tomorrow!

Feb 5

Open Wod 12.2

10:00 AMRAP

30 Power Snatch 75/45

30 Power Snatch 135/75

30 Power Snatch 165/100

30 Power Snatch 210/120

Feb 4

Strength

5 x 5 Wt Strict Pull Up

MetCon

5 Sets of:

:30 Double Under

:30 Rest

:30 Burpee

:30 Rest

Feb 3

"Fight Gone Bad"

3 Sets of 1:00 at each station:

Wall Ball - 20#/14#

Sumo Deadlift High Pull - 75#/55#

Box Jump - 20"

Push Press - 75#/55#

Row - Calorie

Rest