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