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