May 30

CrossFit Group

A1. 3 x 5 WT Pull Up

A2. 3 x 10-20 Ring Push Up

B1. 3 x 10 Bent Over DB Row

B2. 3 x 20 Wall Ball

C. 1:00 AirDyne Sprint

Weightlifting Group

3 x 5 Jerk Step Through

4 x 1 Jerk

3 x 4 Back Squat

May 28

CrossFit Group

Strength

5 x 2 Front Squat

MetCon

EMOM for 10:00

5 Shoulder to Overhead (135/95)

5 Toes To Bar

Weightlifting Group

4 x 1 Power Snatch + OHS

4 x 3 High Hang Snatch High Pull

3 x 5 High Box Jump

May 27

EST at the South Central Regional! 

(Thanks for the editing Ana!)

CrossFit Group

Strength

5 x 1 Clean Pull + 1 Hang Clean

MetCon

"Nasty Girls"

3 Rounds of:

50 Air Squat

7 Muscle Up

10 Hang Power Clean (135/95)

Weightlifting Group

4 x 1 Power Clean

3 x 4 Front Squat

3 x 2 Clean Pull

May 22

CrossFit Group

Strength

3 x 5 Push Press

MetCon

20:00 AMRAP

400m Run

3 Rounds of Cindy

Weightlifting Group

5 x 2 Clean + 1 Jerk

3 x 3 Clean Pull

3 x 5 Front Squat

May 21

Strength

3 x 1 Power Clean + 3 Front Squat

MetCon

3 Sets of:

1:00 SDHP

1:00 Sit Up

2:00 Rest

May 20

CrossFit Group

Strength

A1. 3 x ME Strict Pull Up

A2. 3 x ME Ring Push Up

MetCon

5 Rounds of:

20 Step Up

10 Toes To Bar

5 Burpee

Weightlifting Group

5 x 1 Hang Snatch

3 x 3 Snatch Pull

3 x 6 Back Squat

May 19

Reminder* Due to Regionals and Memorial Day EST will be Closed Friday, Saturday, Sunday, and Monday. I suggest everyone take this time to rest and recover! Don't eat too bad and don't over drink!

Strength

5 x 2 Hang Snatch

MetCon

"Isabel"

30 Power Snatch

(135/95)

May 16

CrossFit Group & Weightlifting Group

In 6am, 845am, and 12pm Classes:

Max Back Squat

Max Press

4:30-7:00pm CrossFit Total & Social

CFT + Back Squat + Press + Deadlift

May 15

CrossFit Group

5 x 1 Max Distance Broad Jump

Endurance

3 x 800m Run (3:00)

Weightlifting Group

4 x 2 Hip Clean + 1 Jerk

3 x 3 Clean Pull (Light if you are doing the CFT Fri)

3 x 3 Front Squat (Light if you are doing the CFT Fri)

CrossFit Total and Social on Friday!! 

Total will be running between 4:30pm-7pm. Come in at anytime to start working on it. The CFT is the total of your 1RM Back Squat + Press + Deadlift.

May 14

Strength

4 x 3 Hang Power Clean

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpee

May 13

CrossFit Group

Strength

3 x 10 Heavy KB Swing (1:00)

MetCon

Alt Tabata for 8:00

Sit Up

Box Jump

Weightlifting Group

5 x 1 Hip Snatch

3 x 3 Halting Snatch Deadlift 

3 x 6 Back Squat

May 12

Strength

5 x 1 Jerk

MetCon

"Cindy"

20:00 AMRAP

5 Pull Up

10 Push Up

15 Squats

May 9

CrossFit Group

5 x 1 Hang Clean

3 x 6 Bench Press

50 Wall Ball AQAP

Weightlifting

Max Snatch

Max Clean & Jerk

May 8

CrossFit Group

Strength

2 x 2 Deadlift

MetCon

Teams of 2:

15:00 AMRAP

200m Waiter Walk (together)

30 DB Snatch

30 Box Jump

Weightlifting

4 x 1 Snatch Pull Under

3 x 3 Jerk Step Through

4 x 1 Power Clean + Power Jerk

May 7

Strength

3 x 2 Press

MetCon

EMOM for 10:00

5 Push Press

2 Muscle Up or 5 Ring Dip

May 6

CrossFit Group

Strength

A1. 3 x ME Strict Pull Up

A2. 3 x ME Strict Toes To Bar

MetCon

3 Rounds of:

400m Run

20 Goblet Squat

10 Burpee

Weightlifting Group

Front Squat - Max

4 x 1 Power Snatch + 1 OHS

3 x 5 Box Jump

May 5

Sarah and Michael taking 1st place in the Total Lockout Weightlifting Meet.

Strength

2 x 2 Back Squat

MetCon

"DT"

5 Rounds of:

12 Deadlift

9 Hang Power Clean

6 Jerk

(155/105)

May 2

CrossFit Group

5 x 2 Clean

3 x ME Ring Dip

Tabata Row

Weightlifting Group

4 x 1 Snatch Pull + 1 Snatch

3 x 2 Between Grip Rack Jerk

2 x 2 Back Squat