Empire State CrossFit

Archive for October, 2017

November 1

Wodfather peeps
4rds for calories
row 3 min. hard
row 2 min. light
Class
romanian deadlift 3×5 not too heavy perfect form
3rdsfor time 20 min. cap
25 box jumps 24/20
25 hang cleans 75/55
25 toes-2-bar
If your kid is not squat snatching he should be
https://youtu.be/FfUogo3G-SM

October 31

Work up to a heavy hang snatch
Then 1 every 80 sec. @ 80%
Helen
3rds for time
Run 400
21 k.b. swings 53/35
12 pull-ups
Happy Halloween

October 30

4 sets of
Every 3 min. for 12 min
10 Front squats 225/135 AFAP (bar starts on ground)
7rds for time
14 wallball 20/14
7 calorie rower

 

October 29

Advanced Class:

Skill – Work up to heavy thruster off rack

Wod – 10 rounds for time

8 thrusters 95/65

8 sdhp 95/65

2 muscle ups (scale 6 c2b/pullups)

 

Fundamentals:

Skill – double unders

Wod – 10 rounds of DU Cindy for time

15 double unders

10 pushups

5 pullups

Cash out – work on handstands against wall

 

October 28

“Pumpkin Patch”
800 meter run buy in
5rds for time
10 power snatches 95/65
15 burpee box jumps 24/20
10 SDHP
15 k.b. swings 53/35
Then
800 meter cash out

October 27

Work up on a squat clean & jerk

Complete as many rounds and reps as possible in 4 minutes of:

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.