May 1

Regional Workouts for Day 1 & 2

CrossFit Group

Strength

A1. 3 x 5 High Box Jump

A2. 3 x 15 UB Heavy KB Swing

MetCon

5 Rounds of:

200m Run

4 Wall Climb

Weightlifting Group

4 x 2 Clean

3 x 2 Clean Pull with Pause at Knee

3 x 6 Bent Over Row

April 30

Strength

3 x 3 Press

MetCon

5:00 AMRAP

50m Farmer Carry

3 Strict HSPU or Deficit

2:00 Rest

5:00 AMRAP

50m Farmer Carry

5 Chest Slapping Push Up

2:00 Rest

50m Farmer Carry

3 Burpee

April 29

CrossFit Group

Strength

3 x 3 Deadlift

MetCon

5 Rounds of:

10 Hang Power Snatch (75/55)

20 Sit Up

Weightlifting

4 x 1 Jerk w/ Pause Overhead

3 x 3 Front Squat

3 x 3 Push Press

April 28

Good old days. It has been fun to see the sport evolve.


Strength

3 x 3 Back Squat

MetCon

"Josh"

21 OHS

42 Pull Up

15 OHS

30 Pull Up

9 OHS

18 Pull Up

(95/65)

or 

"Mini Josh"

21-15-9

OHS (95/65)

Pull Up

April 25

CrossFit Group

5 x 1 Power Clean x 3 Front Squat

10:00 Gymnastics Work

200m OH Plate Carry

Weightlifting Group

3 x 5 Jerk Step Through

4 x 1 Jerk

3 x 4 Back Squat

April 24

CrossFit Group

Strength

3 x 4 Press

MetCon

4 Sets of:

10 Power Clean (135/95)

10 Burpee

1:00 Rest

Weightlifting Group

4 x 1 Power Snatch + 1 OHS

4 x 3 High Hang Snatch High Pull

3 x 6 High Box Jump

April 23

Strength

A1. 3 x ME Toes To Bar

A2. 3 x 20 Hip Ext.

MetCon

3 Rounds of:

400m Run

12 L-Arm KB Swing

12 R-Arm KB Swing

April 22

CrossFit Group

Strength

3 x 4 Deadlift

MetCon

EMOM for 10:00

5 Pull Up

10 Jumping Lunge

Weightlifting Group

4 x 1 Power Clean

3 x 4 Front Squat

3 x 2 Clean Pull

April 21

Ken C - max clean. 277lbs. from CrossFit EST on Vimeo.

Strength

3 x 4 Back Squat

MetCon

"Jack"

20:00 AMRAP

10 Push Press (115/75)

10 KB Swing (1.5/1)

10 Box Jump (24"/20")

April 17

EST WOD and Social this Friday @ 6pm!!

CrossFit Group

Strength

A1. 3 x 10 DB Bent Over Row

A2. 3 x 10 Seated DB Press

MetCon

Team of 2:

6 Rounds of:

400m Run

50 Squats

Weightlifting

A. 4 x 3 Snatch Pull Under

B. 4 x 2 Pause Jerk

C. 3 x 3 Push Press

April 16

Strength

3 x 6 Deadlift

MetCon

For Time:

20 Burpee Box Jump

100 Sit Up

20 Burpee Box Jump

April 15

Just Candice picking up 400lbs. No big deal.

CrossFit Group

Strength

3 x 6 Press

MetCon

21-15-9

Hang Clean (135/95)

Clapping Push Up

Weightlifting Group

3 x 4 Clean Pull Unders

4 x 2 Clean Pull + 1 Hang Clean

3 x 6 Back Squat

April 14

Strength

3 x 6 Back Squat

MetCon

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

April 11

CrossFit Group

A. 4 x 1 Hip Snatch

B. 3 x 3 RDL

C. 10 Alt Arm Turkish Get Up

Weightlifting Group

Back Squat - Max

April 10

CrossFit Group

Strength

A1. 3 x ME Ring Row

A2. 3 x 20 Hip Ext.

MetCon

1 x 800m Run (3:00)

2 x 400m Run (2:00)

4 x 200m Run (1:00)

Weightlifting Group

Clean and Jerk - Max

Clean - Max

April 9

Strength

3 x 10 Back Squat

MetCon

4 Rounds of:

5 HSPU

10 Box Jump (30/24)

25 Sit Up

April 8

CrossFit Group

Strength

3 x 10 Deadlift

MetCon

3 Rounds of:

25 KB Swing

15 Burpee

Weightlifting Group

Snatch - Max

Front Squat - Max

April 7

The NRG Games in San Antonio

Strength

3 x 10 Press

MetCon

21-15-9

Thruster (95/65)

Pull Up

April 4

CrossFit Group

A. 10-8-6 Back Squat

B. 10-8-6 Bench Press

C. 2:00 Max Distance Broad Jump

Weightlifting Group

A. 3 x 1 Snatch @ 85-90%

B. 3 x 1 Clean & Jerk @ 80-85%

C. Front Squat - Heavy Single

April 3

CrossFit Group

Strength

A1. 3 x 10 Bent Over BB Row

A2. 3 x 10 Seated DB Press

MetCon

6-10 x 40yd Sled Pull

Weightlifting Group

4 x 1 Power Clean + 1 Clean

3 x 3 Power Jerk

3 x 5 RDL

April 2

Strength / MetCon

A. 2:00 Pull Up

B. 2:00 Push Up

C. 2:00 Box Jump

D. 2:00 Sit Up

C. 2:00 Cal AirDyne

Can be done in any order with as much rest as needed in between each movement. You are going for max reps on each movement.