Thursday, May 29, 2014

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

Wednesday, May 28, 2014

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

Monday, May 26, 2014

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

Wednesday, May 21, 2014

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

Tuesday, May 20, 2014

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

Monday, May 19, 2014

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

Sunday, May 18, 2014

May 19

video

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)

Thursday, May 15, 2014

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

Wednesday, May 14, 2014

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.

Tuesday, May 13, 2014

May 14

Strength
4 x 3 Hang Power Clean

MetCon
3 Rounds of:
15 Hang Power Clean (135/95)
15 Burpee

Monday, May 12, 2014

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

Sunday, May 11, 2014

May 12

Strength
5 x 1 Jerk

MetCon
"Cindy"
20:00 AMRAP
5 Pull Up
10 Push Up
15 Squats

Thursday, May 8, 2014

May 9


CrossFit Group
5 x 1 Hang Clean
3 x 6 Bench Press
50 Wall Ball AQAP

Weightlifting
Max Snatch
Max Clean & Jerk

Wednesday, May 7, 2014

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

Tuesday, May 6, 2014

May 7

Strength
3 x 2 Press

MetCon
EMOM for 10:00
5 Push Press
2 Muscle Up or 5 Ring Dip

Monday, May 5, 2014

May 6

video
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

Sunday, May 4, 2014

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)

Thursday, May 1, 2014

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