Wednesday, February 25, 2015

Feb 26

Strength
A1. 3 x 5-10 Strict Toes to Bar
A2. 3 x 15-25 Hip Ext.

MetCon
400m Run (1:00 Rest)
400m Run (2:00 Rest)
400m Run (3:00 Rest)
400m Run

Tuesday, February 24, 2015

Feb 25

Strength
4 x 3 Power Jerk

MetCon
50 Cal AirDyne or Row
then,
3 Rounds of:
15 Shoulder to Overhead (115/75)
30 Lateral Jumps over Bar

Feb 24

Strength
A1. 3 x 5-10 Strict Pull Up
A2. 3 x 5-10 Strict Ring Dip

MetCon
8:00 AMRAP
15 KB Swing
10 Squat Jump
5 Burpee

EST is OPEN for 12pm / 4:45pm / 6pm Today.

Sunday, February 22, 2015

Feb 23


Strength
Clean - Heavy Single

MetCon
Open WOD 11.3
5:00 AMRAP
Squat Clean
Jerk
(165#/110#)

Thursday, February 19, 2015

Feb 20

The CrossFit OPEN starts next Thursday! We would love to get as much participation as possible! This is a world wide, all inclusive competition. There will be both a scaled and rx'd division. One workout will be announce each week for you to go through and submit. We will do these workouts every Friday and Saturday between Feb 26 - March 30.

Register (HERE)

Tonight is our EST CompWOD and Social Gathering at 6pm!! Come by anytime after 6 if you just want to hang out and socialize. Come by at 6 to get a group workout in. 

Today's Workout
A. 5 x 5 OHS (Med Wt)
B. 7:00 AirDyne (:30 Sprint / :30 Slow Pace)

Wednesday, February 18, 2015

Tuesday, February 17, 2015

Feb 18

Strength
A. 3 x 3 Jerk Step Through
B. 4 x 2 Jerk

MetCon
10 Deadlift 255#/165#
20 Pistol
30 Box Jump Over
20 Pistol
10 Deadlift

CompWOD and Social Gathering this Friday @ 6pm!!

Monday, February 16, 2015

Feb 17

Strength
A1. 4 x 5 Seated Box Jump
A2. 4 x 10 Heavy KB Swing

MetCon
12:00 AMRAP
10 Pull Up
10 Burpee

Sunday, February 15, 2015

Feb 16


Strength
3 x 5 Front Squat

MetCon
Open WOD 13.4
7:00 AMRAP
3 Clean & Jerk (135#/95#)
3 Toes to Bar
6 C&J
6 T2B
9 C&J
9 T2B
.......etc.

Thursday, February 12, 2015

Feb 13

A. 3 x 10 Box Jump
B. 3 x 5 Back Squat
C. 3 x 6 Bench Press

Wednesday, February 11, 2015

Feb 12

Aaron taking 1st and Joey taking 3rd in the 40-49 Division!!

Strength
3 x 6 Clean Pull

MetCon
800m Run (2:00 Rest)
600m Run (2:00 Rest)
400m Run (2:00 Rest)
200m Run

Tuesday, February 10, 2015

Feb 11

Jason Calle taking 3rd in the Men's Rx'd Division!

Strength
3 Sets for Quality:
ME Handstand
ME Chin Hold
ME L-Sit

MetCon
3 Rounds of:
35 Sit Up
35 Superman

Sunday, February 8, 2015

Feb 9

Congrats to everyone that competed this weekend at the NRG Games!!
Thank you to all that Volunteered!!!

NRG Competitors need to take another day of rest!

Strength
4 x 3 Power Clean + 1 Front Squat

MetCon
4 Rounds of:
10 Man Makers
10 Burpee
1:00 Rest

Sunday, February 1, 2015

Feb 2

Come support our Athletes this Saturday at the NRG Games @ The Fort Worth Convention Center. Doors open at 9am.

Monday
Strength
4 x 2 Front Squat

MetCon
3 Rounds of:
10 Clean (135/95)
7 Toes To Bar

Tuesday
Strength
3 x 3 Push Press + 2 Power Jerk

NRG Athletes do:
4 x 1 Jerk at WOD 1 Goal Wt

MetCon
5 Rounds of:
15 KB Swing
10 Burpee

NRG Athletes do:
4 Rounds of:
10 KB Swing
10 Burpee

Wednesday
Strength
4 x 2 Back Squat

NRG Athletes do:
4 x 1 Front Squat @ WOD 1 Goal Wt

MetCon
5 Rounds of:
10 OH Lunge (45/25)
20 Sit Up

NRG Athletes do:
6 Rounds of:
:30 AirDyne Sprint
:30 Active Rest

Thursday
Strength
A1. 3 x ME Pull Up
A2. 3 x ME Push Up

MetCon
Teams of 2 do 8 Alt Rounds of:
Choose one: 400m Run / 500m Row / 50 Cal AirDyne

NRG Athletes Rest / Roll Out / Stretch

Friday
A. 3 x 3 Hip Snatch
B. 5 x 1 Hang Snatch
C. 3 x 5e Front Rack Lunge

NRG Athletes Rest / Roll Out / Stretch

Saturday
CLOSED for NRG Games!