Dec 1

Lindsay after killing WOD 2 at the Athlete Events.

Strength

4 x 3 Push Press

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpee

Nov 25

Strength

5 x 1 Power Jerk

MetCon

3 Rounds of:

20 Toes To Bar

10 Clean & Jerk (135/95)

Nov 21

EST will be CLOSED on Saturday for the Athlete Events.

Rest if you are Competing on Saturday!

3 RM Hang Power Clean

60s Max Front Squat at HPC 3RM

3 x 10 Bench Press

Nov 20

Last Day to sign up for the Athlete Events! Register (HERE) as a competitor, volunteer, or judge.

We will be CLOSED on Saturday to support our fellow EST'ers at the Athlete Events. We would love for you to come out and cheer them on. The venue is at: 205 S Calhoun, Fort Worth 76104.

Strength

A1. 3 x 10 Heavy KB Swing

A2. 3 x 5 High Box Jump

MetCon

4 Rounds of:

10 DB Push Jerk

10 DB Bent Over Row

10 Burpee

Nov 19

Strength

3 x ME HSPU

MetCon

5 Rounds of:

10 Ring Dip

15 V-Up

20 Air Squat

Nov 18

Strength

3 x 6 Back Squat

MetCon

5 Rounds of:

3 Deadlift (275/185)

10 Pull Up

Nov 17

Athlete Events is this Saturday! Sign up to compete, volunteer, or judge (HERE)

Event Address: 205 S Calhoun, Fort Worth TX 76104

Strength

4 x 3 Press

MetCon

EMOM for 5:00

3 Hang Clean

Rest 3:00

EMOM for 5:00

5 Hang Power Clean

Nov 14

A. 3 x 5 Hip Snatch (light)

B. 3 x 3 OHS

C1. 3 x 10 DB Lateral Raise

C2. 3 x 10e Russian Twist

Nov 13

Strength

3 x 5 Clean Pull with 7s Descent

MetCon

4 Sets of:

10 Hang Power Clean (135/95)

10 Tuck Jump

1:00 Rest

Nov 12

Strength

3 Sets of:

1:00 L-Sit

1:00 Rest

1:00 Stomach to Wall Handstand

1:00 Rest

MetCon

Alt Tabata for 8:00:

Jumping Lunge

Push Up

Nov 11

Strength

3 x 6 Back Squat

MetCon

EMOM for 10:00

1 Clean at 80% (Med-Heavy)

3 Strict Pull Up

Nov 10

Strength

4 x 4 Push Press

MetCon

3 Rounds of:

400m Run

20 Alt. DB Snatch

Nov 7

5 x 1 Power Snatch + 3 OHS

3 x 5 Sumo Deadlift

50 Wall Ball AQAP

Nov 6

Strength

A1. 3 x ME Toes To Bar

A2. 3 x 20-30 Back Ext (Hips on GHD Pads)

MetCon

3 Rounds of:

20 Up Down

20 KB Swing

Nov 5

Register for Athlete Events!

Click HERE to Register

Skill Work

Headstand and Handstand

MetCon

12:00 AMRAP

200m Run

3 Wall Climb

3-5 Strict Chin Ups

Nov 4

2008 Games Final WOD

Strength

3 x 5 Back Squat

MetCon

2008 CF Games Final WOD

30 *Clean & Jerk @ 155#/105#

*Squat each Rep

Nov 3

Strength

4 x 4 Press

MetCon

50 DB Push Up + Renegade Row