July 31

A. 4 x 3 Snatch

B. 4 x 5 Back Squat @ 75-80%

C. 5 x 5 High Box Jump

July 30

MetCon

4 Sets of:

2:00 ME KB Swing

1:00 Rest

Rest 3-5:00

2 Sets of:

500m Row 

1:30 Rest

90s Max Cal AirDyn

1:30 Rest

July 29

Strength

A1. 3 x 10 GHD Sit Up to Parallel

A2. 3 x 8 BB Ab Roll Out

MetCon

20:00 AMRAP

10 Pull Up

15 SDHP (95/65)

30 Double Under

July 28

Strength

4 x 2 Clean

MetCon

4 Rounds of:

400m Run

15 Bar Facing Bupree

10 OHS (95/65)

July 27

Skill Work

Rope Climb

(Bring long socks or pants)

MetCon

5 Rounds of:

5 Bear Complex

(Deadlift, Pwr Clean, FS, Jerk, BS, Rack Jerk)

*Rest as needed and Choose weight

*Must complete within 15:00

July 23

Strength / Skill Work

10:00 of Pull Up Work

MetCon

4 Rounds of:

15 Curtis P's (Pwr Clean + Lunge + Lunge + Push Press)

15 Push Press

July 22

Strength

A1. 3 x 10 Barbell Ab Wheel

A2. 3 x 15 V-Ups

MetCon

Teams of 2 (one person works at a time):

1600m Run

40 Deadlift

800m Run

30 Deadlift

400m Run

20 Deadlift

200m Run

10 Deadlift

(225/155)

July 21

Strength

5 x 5 Bench Press

 

MetCon

Tabata (20s on, 10s off)

Row

Wall Ball

Double Under

July 20

Skill / Warm Up

5:00 AMRAP Jumping Jacks

MetCon

For Time (15:00 Time Cap):

25 KB Swing (1/1.5)

15 Toes To Bar

25 SDHP (75/55)

15 Burpee

25 Thruster (75/55)

15 Box Jump

25 Power Snatch (75/55)

15 Pull Up 

July 17

CrossFit Total and Social at 4:45pm-8:00pm! Come Lift and hang out. Bring something to throw on the grill and your drink of choice!

Choose 2 Lifts. If you have time do all 3.

Max Back Squat

Max Press

Max Deadlift

July 16

Strength

A1. 3 x :30 L-Hang

A2. 3 x 15 Straight Leg Sit Ups

MetCon

4 Sets of:

Against a 3:00 Clock

400m Run

Max Rep Burpee with Remaining Time

2:00 Rest

July 15

CrossFit Total and Social this Friday. Total will start at 4:45 but you can come by anytime between 4:45 and 6:30 to get it done. We will be grilling out and having drinks afterwards 6-8pm! Bring something to throw on the grill and your drink of choice. See you there!

Strength

3 x 1 Deadlift @ 90% of Estimated Max

MetCon

15:00 AMRAP

10 Pull Up

20 Box Jump

30 KB Swing

July 14

Strength

3 x 1 Press @ 90% of Estimated New Max

MetCon

21-15-9

Clean (Squat) (135/95)

Handstand Push Up

(12:00 Cap)

July 13

CrossFit Total and Social this Friday! We will start doing the Total at 4:45pm but you can come by and get it in at anytime. After you smash some PR's (Back Squat, Press, Deadlift) then stick around and we will hang out and have a few drinks.

Strength

3 x 1 Back Squat @ 90% of Estimated new PR

MetCon

1000m Run

21 OHS

800m Run

15 OHS

400m Run

9 OHS

(95/65)

July 10

A. 4 x 1+1+1 Snatch + Hang Snatch + OHS

B1. 3 x 5 Push Press

B2. 3 x 8 Barbell Ab Roll

B3. 3 x 10 Toes To Bar

July 9

Strength

3 x 3 Press @ 75-80%

MetCon

8 Sets of:

1:00 Max Cal AirDyne

1:00 Rest

Cash Out

Against a 5:00 Clock

ME Squat Hold

July 3

A. 4x1+1+1 Power Clean + Clean + Front Squat

B. 4 x 2 Jerks

C. 3 x 5 Front Squat @ 70%

EST will be CLOSED for th 9am Class on Saturday but Coach Michael will be at EST for Open Gym from 10am-12pm Saturday July 4th.

July 2

Strength

5 x 1 Deadlift @ 90%

MetCon

5 Rounds of:

5 Snatch (95/65)

12 Pull Up

Cash Out

3 x 1:00 Plank