June 1

Strength
10min for a Heavy Single Clean
3 x 3 Clean @ 70-80% of HS
2 x 2 Front Squat @ 80-90% of HS

Foam Roll and Stretch if you are doing the In-House Competition Tomorrow @11:30am.

Do not do this workout if you plan to compete.

May 31

How not to swing a KB!!

Strength

3 x Max Rep Bodyweight Bench Press

MetCon

For Time:

400m Run

30 KB Swing (1.5/1)

800m Run

20 KB Swing

1200m Run

10 KB Swing

May 30

Strength
3RM Push Press
(No more than 5 sets and/or 2 max effort attempts)

MetCon

4 Rounds of: 

20 Overhead Lunge (45#/25#)

16 Grasshopper

10 Pull Up

May 29

Ken C. Vs Freddy C. Round 6......Fight!

Strength

3RM Back Squat

(No more than 5 sets and/or 2 max effort attempts)

MetCon

For Time:

200m Run

30 Wall Ball (20#/14#)

20 Toes To Bar

30 Box Jump (24"/20")

20 SDHP (95#/65#)

30 Burpee

May 25

Today's WOD:
Find 1RM Deadlift

Memorial "Murph" tomorrow @ 10am

 Click HERE

EST will be CLOSED Monday (5/28)

May 24

Strength

5 x 1 Hang Clean + 2 Front Squat

Endurance

4 x 400m Run (2min Rest)

Check the board up at the gym for Ladies Happy Hour details!

EST will be CLOSED Monday (5/28)

May 23

Freddy Vs Ken Round 5......Fight!

Strength

3 x Max effort Handstand Push ups

MetCon
For Time:

30 Wall Ball (20#/14#)

30 SDHP (95#/65#)

20 Wall Ball

20 SDHP

10 Wall Ball

10 SDHP

EST will be CLOSED Monday (5/28)

Support Candice Ruiz by purchasing one of her Games T-shirts. (HERE)

May 22

Strength
5x3 Back Squat

MetCon
8min AMRAP:
10 Box Jump (24"/20")
20 Sit Up
30yd Farmer Carry (90#/50#)

Read this:
10 Reasons Heavy Weights Don't Bulk Up Female Athletes

May 21

"Helen"

3 Rounds of:
400m Run
21 KB Swing (1.5/1)
12 Pull Ups

May 18

Strength
5x2 Overhead Squat
5x2 Deadlift

May 17

Strength
3x Max Rep Handstand Push Up

MetCon
20min AMRAP
400m Run
20 Push Jerk (95#/65#)

10 Pull Up

May 16

Strength
5x5-10 Strict Toes to Bar

MetCon
7 Rounds of:
10 SDHP (95#/65#)

10 Ring Dip

May 15

Ken Vs Freddy Round 4.....Fight!

Strength

5x5 Front Squat

MetCon
4 Sets of:
45s Wall Ball (20#/14#)
15s Rest
45s Box Jump (24"/20")
15s Rest

May 14

Strength

5x3 Clean Pulls

MetCon 

For Time:

800m Run

30 Power Clean (155#/105#)

800m Run

May 11

Strength

  1-1-1-1-1

Hang Power Snatch

 Then,
3-3-3-3-3

Deadlift

May 10

Strength
5 x 5 Back Squat

MetCon
For Time:
100 Lunges (Total)
50 Sit Up
25 Push Press (95#/65#)

May 9

Fashion to Fitness

Strength
5 x 5 Wall Climbs (2min rest)

MetCon
800m Run
30 Pull Ups
400m Run
20 Pull ups
200m Run
10 Pull Ups

May 8

Ken C. VS Freddy Round 3.......Fight!

Strength
5 x 1 Hang Power Clean + 2 Front Squat

MetCon
21-15-9
KB Swing (1.5/1)
Box Jump (24"/20")
Burpee

May 7

"EST Test"

500m Row
15 Pull Up
30 Push Up
40 Sit Up
50 Squats
400m Run

(Full Recovery)

Cash Out
1 min Plank Hold

May 4

A1. 3-3-3-3-3 Bench Press

A2. 3-3-3-3-3 Deadlift

May 3

Sarah getting her 1st muscle up...from CrossFit EST on Vimeo.

 3 Rounds of:

800m Run

21 KB Swing

50 Sit Up

May 2

Strength

2-2-2-2-2

Front Squat

MetCon

For Time:

15-13-11-9-7-5-3

Overhead Lunge (45#/25#)

3-5-7-9-11-13-15

Ring Dip