Thursday, July 30, 2015

July 31

A. 4 x 3 Snatch
B. 4 x 5 Back Squat @ 75-80%
C. 5 x 5 High Box Jump

Wednesday, July 29, 2015

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

Tuesday, July 28, 2015

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

Monday, July 27, 2015

July 28

Strength
4 x 2 Clean

MetCon
4 Rounds of:
400m Run
15 Bar Facing Bupree
10 OHS (95/65)

Sunday, July 26, 2015

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

Wednesday, July 22, 2015

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

Tuesday, July 21, 2015

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

Sunday, July 19, 2015

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 

Thursday, July 16, 2015

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

Wednesday, July 15, 2015

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

Tuesday, July 14, 2015

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

Monday, July 13, 2015

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)

Sunday, July 12, 2015

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)

Thursday, July 9, 2015

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

Wednesday, July 8, 2015

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

Thursday, July 2, 2015

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.

Wednesday, July 1, 2015

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