Oct 13

MetCon

5 Rounds of:

400m Run

10 Ring Dips

10 Toes to Bar

CrossFit Total / EST Social Saturday Oct 15th @ 11am

Be sure to pre-order your t-shirts this week. I will be sending out the order on Friday.

 

Oct 12

Strength

Heavy Single

Overhead Squat

MetCon

3 Rounds of:

20 OHS (95/65)

20 KB Swings (1.5/1)

CrossFit Total / EST Social Saturday Oct 15th @ 11am

U.S. women's gymnastics team win world title at 2011 World Championships  (Click HERE)

Oct 11

Strength

Heavy Single

Power Clean

On the Min. Every Min. For 12 Min. 

2 Power Clean (heavy)

4 Burpees

CrossFit Total / EST Social Saturday Oct 15th @ 11am

Oct 10

CrossFit EST Test WOD

For Time:

500m Row

15 Pull ups

30 Push ups

40 Sit ups

50 Squats

400m Run

Every couple months you will be re-tested on this workout to help us and yourself map your progress. Make sure to record your time, what you may have needed to scale, along with any notes about how the workout went so you have a clear comparison.

CrossFit Total / EST Social Saturday Oct 15th @ 11am 

Be sure to pre-order your t-shirts this week. I will be sending out the order on Friday.

Oct 7

 5 Sets of:

3 Bench Press

3 Weighted Pull Up

10 GHD Sit up

Full recovery between sets.

Post Load and Time Per Set.

CrossFit Total / EST Social Saturday Oct 15th @ 11am 

Oct 6

  

Skill Work
Double Unders

MetCon
3 Rounds of:

15 Thruster (95/65)

15 KB Swing (1.5/1)

15 Burpee

30 Double Under

CrossFit Total / EST Social Saturday Oct 15th @ 11am

Visit our Facebook and post your favorite workout music. (HERE) 

Oct 5

Strength

Work up to a Heavy Single (not a PR)

Back Squat

Followed by:

"Diane"

21-15-9

Deadlift (225/155)

Handstand Push Up

CrossFit Total / EST Social Saturday Oct 15th @ 11am