Empire State CrossFit

Archive for February, 2018

February 29

If you are doing the open Friday please rest the body!

For Time
60 calorie row
60 alternating  d.b. hang clean & jerks 50/35lbs
60 toes-2-bar
Drago making a return appearance!

February 28

Lunges 3 x 8 steps
11 min. amrap
60 alternating lunges
50 sit-ups
40 k.b. swings 70/53
30 hand release push-ups
20 sdhp 70/53
10 muscle ups

T.W. another amazing transformation!

 

February 27

Back squat 5 x 5
3rds for time
run 600
30 wallballs
60 double unders
Shooter making it Hurt
 

February 26

15-12-9
clean & jerks 155/105
c2b
hspu
                         Week 1 in the books. Great start to the open

February 25

 

 

Gym will be open from 8:30 to 12 to do open wod or optional wod. If it becomes too difficult to run both at same time we will suspend Sunday classes till after open is completed.

2rds for time

30 cal row

20 hang cleans 135/95

10 burpees over bar

February 24

20 min. cap

1-10 For time

unbroken overhead squats 135/95 (must drop reps inbetween sets if you drop a set before the required amount, start that set over.
Optional 2nd wod
20 min. you win
death by burpees
1 burpee first min
2 burpees 2nd min.
ect.