May 1

Freddy VS Ken Continued.... Round 2 Fight!

Strength

1-1-1-1-1-1-1

Split Jerk

then,

OMEM for 12min

3 Power Clean @ 80% of 1RM

5 Hand Release Push Up

April 30

Candice Ruiz takes 2nd place at the South Central Regionals

Strength

2-2-2-2-2

Back Squat

MetCon

For Total Time:

3 Rounds of:

7 Deadlift (275#/185#)

7 Pull Up

then,

21-15-9

Wall Ball (20#/14#)

Toes To Bar

April 26

"Regardless of what the problem is....the answer is to squat"

4 Rounds of:

400m Run

50 Air Squats

6:30am, 8:45am and 12pm class is as normal today. Afternoon classes are cancelled but we will be open for "open gym." So come by and do the workout anyways.
(Open Gym 1-7pm)

EST is CLOSED Friday and Saturday.

April 25

Strength

2-2-2-2-2

Overhead Squat (3-1-0-1)

MetCon

5 Rounds of:

10 Power Snatch (95#/65#)

20 Grasshopper

Reminder* EST will be CLOSED Friday and Saturday

April 24

 Manna Hold

Strength

3 x Max L-Sit Hold

MetCon

2 Rounds of:

10 HSPU

15 Box Jump (24"/20")

20 Deadlift (155#/105#)

25 Burpee

April 23

Ken C Deadlift/Box Jump from CrossFit EST on Vimeo.

Freddy vs Ken- Workout #1 (Freddy) from crossfitoneworld on Vimeo.

Freddy Vs Ken C....Fight!

Strength

2-2-2-2-2

Back Squat (65% 1 RM) (0-3-0-0)

MetCon

2 Rounds of 

20 Front Squat (95/65)

15 Pull Ups

10 Shoulder to Overhead (95/65)

April 20

Deadlift Form Faults. Can you list them all?

20 Min to Establish a:

1 Rep Max Deadlift

and

1 Rep Max Bench Press

April 19

CrossFit Regional Workouts

For Time:

1200m run
Then,

8 Rounds of:

8 Pull Ups

8 Ring Dips

 Then,
800m run

April 18

Strength

2-2-2-2-2

Press

MetCon

12min AMRAP

10 Goblet Lunge

10 Toes to Bar

10m Bear Crawl

April 17

Strength

1 Rep Max Back Squat

MetCon

4 min. - Row

3 min. - KB Swing (53/35)

2 min. - Burpee

1 min. - Double Under

April 16

Strength

1 Rep Max Clean

MetCon

7 Rounds:

2 Wall Climbs

3 Power Cleans (80% of the 1 RM)

April 13

Strength

 3-3-3-3-3

Back Squat

3-3-3-3-3

Snatch Pull

April 12

For Time:

800m Run

75 KB Swing

50 Push Up

800m Run

April 11

• Keep your legs straight and together, with your toes pointed towards the ceiling.
• Tighten your stomach and back so you aren't arching your back or bending in the hips.
• Don’t stick your head out.
• Push down through your palms so your shoulders and arms are fully extended, elbows always locked out. 

Strength

3 x Max Handstand Hold

MetCon

12 Min AMRAP

5 Pull Up

7 Burpee

9 Shoot Through

April 10

Barbell Complex from CrossFit EST on Vimeo.

2 Min. Barbell Complex

 Deadlift

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Any variation of this is fine as long as each movement standard is met. 

(This is acceptable; Deadlift, squat clean to thruster, back squat to thruster)

Your score is your Reps x Weight

Then,

Tabata Sit Ups

April 9

Happy Easter

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are: 

Wall-ball, 10 ft target (Reps)

Sumo deadlift high-pull (Reps)

Box jump (Reps)

Push-press (Reps)

Row (Calories)

Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump

Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump

April 6

5 Rounds of:

10 Pull Ups (Strict)

Max Rep Ring Dips

Long Shuttle (Fast)

Recover

Not For Time

April 5

3 Rounds of:

800m Run

50 Air Squats

50 Sit Ups

April 4

Click the Pictures for a link to buy Robb Wolf's books. Would be a great read for our 30 day challenge. Your purchase also benefits our gym. So get one!!
(Use promo code cfest if it is asked)

Strength

1-1-1-1-1

Clean and Jerk

MetCon

"Death By C&J"

1 C&J (135#/95#) in min. 1

2 C&J in min. 2

3 C&J in min. 3

and so on until you are unable complete all of the C&J's during that min.

April 3

Great story. Watch it.

Strength

3-3-3-3-3

Push Press

MetCon

Alt. Tabata

KB Swing (1.5/1)

Box Jump (24"/20")

April 2

Strength

5-5-5-5-5

Back Squat

 

MetCon

10 min AMRAP

3 Snatch Pulls (135#/95#)

3 Power Snatch

3 Wall Climbs