Sunday, May 31, 2015

June 1

Strength
3 x 8 Deadlift
(Heavier than Last Week / No Max!)

MetCon
5 Rounds of:
7 Power Clean
12 Front Rack Lunge
30 Double Under
135/95

Thursday, May 28, 2015

May 29

Strength
5 x 4 Back Squat
(Heavier than Tuesday)

MetCon
21-15-9
Box Jump
Pull Up
SDHP 

Wednesday, May 27, 2015

May 28

Strength
3 Sets of:
15 Hollow To Superman
10 Tight Push Up to Plank Hold for 2s

MetCon
EMOM for 12:00
Even: 15 KBS 
Odd: 15 Goblet Squat

Tuesday, May 26, 2015

May 27

Strength
3 x 10 Deadlift
(No Max!)

MetCon
100m OH Plate Carry
20 HSPU
100m OH Plate Carry
75 Squats
100m OH Plate Carry
50 Walking Lunge
100m OH Plate Carry
15 Burpee

Monday, May 25, 2015

May 26

Strength
5 x 5 Back Squat

MetCon
For Time:
30 Cluster (135/95)

Cash Out
2 x ME Plank Hold

Sunday, May 24, 2015

Thursday, May 21, 2015

Wednesday, May 20, 2015

May 21

Skill Work
Rope Climb

MetCon
4 Rounds of:
400m Run
10 Toes To Bar
50ft Walking Lunge
1:00 Rest

Tuesday, May 19, 2015

May 20

Skill Work
Pistol

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

Monday, May 18, 2015

May 19

Strength
3 x ME Strict Pull Up

MetCon
10:00 AMRAP
30 Squat
30 Sit Up
200m Run

Sunday, May 17, 2015

May 18

Skill Work
Double Under

MetCon
"Diane"
21-15-9
Deadlift (225/155)
HSPU

Thursday, May 14, 2015

May 15

EST is CLOSED Fri & Sat for the CrossFit Regionals!

Hope to see you there!

Wednesday, May 13, 2015

May 14

Strength
A1. 3 x ME Pull Up
A2. 3 x ME HSPU

MetCon
6-8 Sets of:
200m Run
7 Toes To Bar
1:00 Rest

EST will be CLOSED Friday and Saturday of this week due to the CrossFit Regionals!

Tuesday, May 12, 2015

May 13

Strength
5 Rep Max Touch and Go Power Clean

MetCon
EMOM for 10:00
10 KB Swing 
1 Shuttle Run 

Monday, May 11, 2015

May 12

Strength
5 Rep Max Press

MetCon
5 Rounds of:
20 OH Lunge
15 Burpee

Sunday, May 10, 2015

May 11

Skill Work
Muscle Up / Kipping Pull Up

MetCon
"Nasty Girls"
3 Rounds of:
50 Squats
7 Muscle Up
10 Hang Power Clean (135/95)

Thursday, May 7, 2015

Wednesday, May 6, 2015

May 7

Strength
A1. 3 x 6 High Box Jump
A2. 3 x 20-30 Double Under

MetCon
50-40-30-20-10
Lunge
Sit Up

Tuesday, May 5, 2015

May 6

Strength
4 x 1 Clean and Jerk
(No Max / No heavier than 90%)

MetCon
21-15-9
Power Clean (155/105)
Clapping Push Up

Monday, May 4, 2015

May 5

Strength
A1. 3 x 5-10 Strict / Wt Pull Up
A2. 3 x 5-10 L-Hang to T2B

MetCon
4 Rounds of:
400m Run
20 KB Swing
2:00 Rest

Sunday, May 3, 2015

May 3

Strength
4 x 2 Power Snatch

MetCon
"Isabel"
30 Power Snatch
135/95