Thursday, February 27, 2014

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

Wednesday, February 26, 2014

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

Tuesday, February 25, 2014

Feb 26


Strength
4 x 2 Front Squat

MetCon
5 Sets of:
5 Hang Squat Clean (155/105)
1:00 Rest


Monday, February 24, 2014

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

Sunday, February 23, 2014

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#

Thursday, February 20, 2014

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.

Tuesday, February 18, 2014

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. 

Monday, February 17, 2014

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

Sunday, February 16, 2014

Feb 17

Strength
Hang Snatch - Heavy Single

MetCon
"Randy"
75 Power Snatch
(75/55)

Weightlifting will be staring back up this week.

Thursday, February 13, 2014

Feb 14

A. OHS - Heavy Single
B1. 3 x ME Ring Dip
B2. 3 x ME Ring Row

Wednesday, February 12, 2014

Feb 13

Skill Work
Handstand Variations / Muscle Up Work

MetCon
5 Rounds of:
200m Run
20 KB Swing
25 Sit Up

Tuesday, February 11, 2014

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) 

Monday, February 10, 2014

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

Sunday, February 9, 2014

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

Thursday, February 6, 2014

Feb 7


A. 4 x 2 Front Squat
B. 3 x 3e arm Turkish Get Up
C. 3 x 10-15 GHD Sit Up

Wednesday, February 5, 2014

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!

Tuesday, February 4, 2014

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

Monday, February 3, 2014

Feb 4

Strength
5 x 5 Wt Strict Pull Up

MetCon
5 Sets of:
:30 Double Under
:30 Rest
:30 Burpee
:30 Rest

Sunday, February 2, 2014

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