June 12

CompWOD and Social this Friday @ 6pm.

Strength - CF

Push Press - Max

Strength - WL

A1. 3 x ME Ring Dip

A2. 3 x 5 High Box Jump

MetCon

3 Rounds of:

7 Power Clean

21 Pull Up

June 11

CompWOD and Social Gathering this Friday @ 6pm.

EST Annual In-House Competition Sat. June 29th @ 10:30am.

CrossFit WOD

Strength

A1. 4 x 10 KB Swing (Heavy)

A2. 4 x 10 Toes To Bar

MetCon

Tabata Squat

Rest 2 min

Tabata Burpee

Rest 2 min

Tabata Jumping Lunge

Weightlifting WOD

A. 8 x 1 Hang Snatch (Knee)

B. 4 x 2 Snatch Pull

C. 3 x 6 Back Squat

This week will be similar to last week for technique purposes. Next week we will start mixing it up a little more.

June 10

Watch the bar path off the ground.

If you are doing the weightlifting program then your strength will be different on the days you are coming in for CrossFit. This is so you don't over due it on the weights. 

WL= Weightlifting

CF = CrossFit

Strength - CF

Clean - Max

Strength - WL

5 x ME Strict Pull Up

MetCon

Teams of 2 - Alternate each set

8 Sets of:

200m Run

10 Ring Dip

10 DB Thruster

June 7

Old but good one. Don't be the "too fast to care" guy!

CrossFit WOD

A. 3 x 6 Back Squat

B. 3 x ME Strict Pull Up

C. ME Kipping Pull Up

D. 50 Pistol AQAP

Weightlifting WOD

A. 6 x 1 Split Jerk w/ 3 sec Pause in Split

B. 4 x 3 Snatch Hang (Mid-Thigh) High Pull

C. 3 x 5 Snatch Pull Under (Unloaded)

There will be a change to a new weightlifting schedule next week and from here on out. This is to ensure we have plenty of equipment, space, and coaching. The new schedule will be Tue / Thurs / Fri or Sat.

June 6

Are you ready?

EST In-House Competition Sat. June 29th.
Sign Up sheet is by the whiteboard.

Every 6 min for 5 sets:

200m Sprint

400m Run

Rest the remainder of the 6 min.

- Recover -

2 min Max Calorie - Airdyne 

June 5

Part A of today's weightlifting WOD

CrossFit WOD

Strength

5 x 3 Push Press @ 90% (Heavy)

MetCon

3 Rounds of:

5 Deadlift (275/185)

10 HSPU

15 Toes To Bar

Weightlifting WOD

A. 6 x 2 High Hang Clean + 1 Jerk

B. 4 x 3 Clean Pull @ 100-110% of Clean

C. 3 x 3 Front Squat

June 4

Strength

EMOM for 5 min (Choose one)

A. 3-5 Pull Up

B. 1-4 Muscle Up

MetCon

Teams of 2 - Alternate each round

10 Rounds of:

12 KB Swing

200m Run