tag:blogger.com,1999:blog-27668264239361705072024-02-19T17:40:16.178-08:00CrossFit ESTE.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.comBlogger1100125tag:blogger.com,1999:blog-2766826423936170507.post-3633511048960947262015-09-01T18:57:00.001-07:002015-09-01T18:57:10.506-07:00Sep 2<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
5 x 3 Back Squat</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
12-9-6-3</div>
<div style="text-align: center;">
Power Snatch (95/65)</div>
<div style="text-align: center;">
Burpee</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-32533123352183775412015-08-31T18:18:00.001-07:002015-08-31T18:18:20.241-07:00Sep 1<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
7 x 1 Jerk</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
21:00 EMOM</div>
<div style="text-align: center;">
1. 2 Muscle Up or 5 Pull Up + 5 HSPU</div>
<div style="text-align: center;">
2. 10 KB Swing (1.5/1)</div>
<div style="text-align: center;">
3. 15 Sit Ups</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-11335654604848627422015-08-30T18:06:00.000-07:002015-08-30T18:06:11.470-07:00Aug 31<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
7 x 1 Hang Snatch + 1 OHS</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
"The Chief"</div>
<div style="text-align: center;">
5 Sets of 3:00 AMRAP's (1:00 Rest)</div>
<div style="text-align: center;">
3 Power Clean (135/95)</div>
<div style="text-align: center;">
6 Push Up</div>
<div style="text-align: center;">
9 Air Squat</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-28884075305991630252015-08-27T20:44:00.001-07:002015-08-27T20:44:03.240-07:00Aug 28<div style="text-align: center;">
A. 5 x 1 Clean</div>
<div style="text-align: center;">
B. 5 x 3 Clean Pull w/ 5s Descent</div>
<div style="text-align: center;">
C. 50 Front Rack Lunge (135/95)</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-64753499835907220072015-08-26T19:08:00.000-07:002015-08-26T19:08:13.324-07:00Aug 27<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
4 x 1:00 Handstand</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
For Time:</div>
<div style="text-align: center;">
500m Row</div>
<div style="text-align: center;">
150 Double Under</div>
<div style="text-align: center;">
50 Burpee</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-19760762138161852692015-08-25T19:54:00.003-07:002015-08-25T19:54:55.241-07:00Aug 26<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
5 x 3 Front Squat</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
15:00 AMRAP</div>
<div style="text-align: center;">
10 KB Swing (70/53)</div>
<div style="text-align: center;">
10 Box Jump (24/20)</div>
<div style="text-align: center;">
10 Ring Dip</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-33249497441844221642015-08-24T19:31:00.001-07:002015-08-25T07:08:37.525-07:00Aug 25<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
A1. 3 x 2 Push Press</div>
<div style="text-align: center;">
A2. 3 x 2 High Box Jump</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
"Tabata Something Else"</div>
<div style="text-align: center;">
8 Sets of 20s on / 10s off</div>
<div style="text-align: center;">
Pull Up</div>
<div style="text-align: center;">
Push Up</div>
<div style="text-align: center;">
Sit Up</div>
<div style="text-align: center;">
Squat</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-34344301369330846662015-08-23T17:11:00.001-07:002015-08-23T17:11:08.324-07:00Aug 24<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
7 x 1 Snatch High Pull + Power Snatch</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
"Jeremy"</div>
<div style="text-align: center;">
21-15-9</div>
<div style="text-align: center;">
OHS (95/65)</div>
<div style="text-align: center;">
Burpee</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-18766374374587696372015-08-21T05:55:00.002-07:002015-08-21T05:55:31.279-07:00Aug 21<div style="text-align: center;">
A. 7 x 1 Clean and Jerk</div>
<div style="text-align: center;">
B. 10-5-3-1-1-1-3-5-10 Deadlift</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-14554782815654890542015-08-19T18:57:00.000-07:002015-08-19T18:57:04.015-07:00Aug 20<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
1000m Row</div>
<div style="text-align: center;">
25 HSPU</div>
<div style="text-align: center;">
1000m Row</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>Cash Out</u></b></div>
<div style="text-align: center;">
3 x 15-20 GHD Sit Up</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-6542018698571082902015-08-17T18:46:00.001-07:002015-08-17T18:46:13.615-07:00Aug 18<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
A1. 5 x 2 Push Press</div>
<div style="text-align: center;">
A2. 5 x 2 High Box Jump</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
18:00 AMRAP</div>
<div style="text-align: center;">
15 Box Jump (24"/20")</div>
<div style="text-align: center;">
12 S2O (115/75)</div>
<div style="text-align: center;">
9 T2B</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-20166707969929260662015-08-16T18:24:00.001-07:002015-08-16T18:24:27.547-07:00Aug 17<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
5 x 1 Power Clean + 2 Front Squat @ 80-85%</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
5 Rounds of:</div>
<div style="text-align: center;">
7 Squat Clean (155/105)</div>
<div style="text-align: center;">
14 KB Swing (1.5/1)</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-6741875399733199442015-08-12T17:03:00.004-07:002015-08-12T17:03:45.348-07:00Aug 13<div style="text-align: center;">
<b><u>Skill Work</u></b></div>
<div style="text-align: center;">
2:00 Max Effort Double Under</div>
<div style="text-align: center;">
Full Recovery</div>
<div style="text-align: center;">
1:00 Max Effort Double Under</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
21-18-15-12-9-6-3</div>
<div style="text-align: center;">
SDHP</div>
<div style="text-align: center;">
Push Jerk</div>
<div style="text-align: center;">
(75/55) (OA-95/65)</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-88458182824052312352015-08-12T05:40:00.000-07:002015-08-12T05:40:31.174-07:00Aug 12<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
5 x 3 Back Squat @ 85%</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
7 Rounds of:</div>
<div style="text-align: center;">
10 Wall Ball</div>
<div style="text-align: center;">
10 Pull Up</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-46425524335148072712015-08-10T20:14:00.005-07:002015-08-10T20:14:49.826-07:00Aug 11<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
A1. 5 x 5 Handstand Push Up</div>
<div style="text-align: center;">
A2. 5 x 10 GHD Sit Up</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
10:00 AMRAP</div>
<div style="text-align: center;">
10 OHS (75/55) (95/65 OA)</div>
<div style="text-align: center;">
10 KBS (53/35) (70/53 OA)</div>
<div style="text-align: center;">
10 Push Up (Burpee OA) </div>
<div style="text-align: center;">
("Over Achievers" = OA) </div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-89764174543072742572015-08-10T07:07:00.000-07:002015-08-10T07:07:29.716-07:00Aug 10<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
5 x 1 Clean</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
10:00 AMRAP</div>
<div style="text-align: center;">
15 T2B</div>
<div style="text-align: center;">
10 Deadlift</div>
<div style="text-align: center;">
5 Power Snatch</div>
<div style="text-align: center;">
(115/74)</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-2871698587430784462015-08-06T18:27:00.003-07:002015-08-06T18:27:54.809-07:00Aug 7<div style="text-align: center;">
A. 5 x 5 Press (75-80%)</div>
<div style="text-align: center;">
B. 5 x 5 Snatch High Pull (70-75%)</div>
<div style="text-align: center;">
C. 2:00 Max Cal AirDyne / 2:00 Rest / 2:00 Max Cal Row</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-86801529770313899652015-08-05T17:36:00.003-07:002015-08-05T17:36:35.398-07:00Aug 6<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
A1. 3 x 15-20 GHD Sit Ups</div>
<div style="text-align: center;">
A2. 3 x 10 Ab Roll</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
For Time:</div>
<div style="text-align: center;">
1000m Row</div>
<div style="text-align: center;">
50 Thruster (45/35)</div>
<div style="text-align: center;">
30 Burpee</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-61789290351173040822015-08-04T20:04:00.000-07:002015-08-04T20:04:17.167-07:00Aug 5<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
5 x 5 Front Squat @ 80%</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
10:00 "Cindy"</div>
<div style="text-align: center;">
5 Pull Up</div>
<div style="text-align: center;">
10 Push Up</div>
<div style="text-align: center;">
15 Squat</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-48062710440331611372015-08-03T13:31:00.002-07:002015-08-03T13:31:49.447-07:00Aug 4<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
A1. 5 x 5 Wt Pull Up</div>
<div style="text-align: center;">
A2. 5 x 30s Handstand Hold</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
3 Rounds of:</div>
<div style="text-align: center;">
10 Deadlift (275/185)</div>
<div style="text-align: center;">
50 Double Under</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-65458889234368103692015-08-02T09:16:00.003-07:002015-08-02T09:16:53.779-07:00Aug 3<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
5 x 3 Hang Power Clean @ 75%</div>
<div style="text-align: center;">
(Can hang on or drop each rep)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
"Power Elizabeth"</div>
<div style="text-align: center;">
21-15-9</div>
<div style="text-align: center;">
Power Clean (135/95)</div>
<div style="text-align: center;">
Ring Dip</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-10394500749857251152015-07-30T19:10:00.003-07:002015-07-30T19:10:30.123-07:00July 31<div style="text-align: center;">
A. 4 x 3 Snatch</div>
<div style="text-align: center;">
B. 4 x 5 Back Squat @ 75-80%</div>
<div style="text-align: center;">
C. 5 x 5 High Box Jump</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-33887872771849941082015-07-29T16:07:00.001-07:002015-07-29T16:07:57.348-07:00July 30<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
4 Sets of:</div>
<div style="text-align: center;">
2:00 ME KB Swing</div>
<div style="text-align: center;">
1:00 Rest</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Rest 3-5:00</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
2 Sets of:</div>
<div style="text-align: center;">
500m Row </div>
<div style="text-align: center;">
1:30 Rest</div>
<div style="text-align: center;">
90s Max Cal AirDyn</div>
<div style="text-align: center;">
1:30 Rest</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-66503385964846759982015-07-28T19:35:00.003-07:002015-07-28T19:35:39.708-07:00July 29<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
A1. 3 x 10 GHD Sit Up to Parallel</div>
<div style="text-align: center;">
A2. 3 x 8 BB Ab Roll Out</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
20:00 AMRAP</div>
<div style="text-align: center;">
10 Pull Up</div>
<div style="text-align: center;">
15 SDHP (95/65)</div>
<div style="text-align: center;">
30 Double Under</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0tag:blogger.com,1999:blog-2766826423936170507.post-14871132338227568012015-07-27T18:38:00.003-07:002015-07-27T18:38:35.925-07:00July 28<div style="text-align: center;">
<b><u>Strength</u></b></div>
<div style="text-align: center;">
4 x 2 Clean</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>MetCon</u></b></div>
<div style="text-align: center;">
4 Rounds of:</div>
<div style="text-align: center;">
400m Run</div>
<div style="text-align: center;">
15 Bar Facing Bupree</div>
<div style="text-align: center;">
10 OHS (95/65)</div>
E.S.T.http://www.blogger.com/profile/03742741651587800597noreply@blogger.com0