Empire State CrossFit

April 9 + April 10

April 9

Went to NJ to honor a friend’s brother with his hero WOD. I was down at CF Klew, which is a 40K sq foot facility. Holy cannoli it is like the Disney World of CF LOL

Kevin was a 21 year old Rutgers student who was a Foreman for the East Franklin Volunteer Fire Department. Kevin tragically lost his life while trying to save an elderly woman from her burning home on the morning of April 11, 2006. This workout is dedicated in honor of his ultimate sacrifice.

For time:
10x Rope Climbs
30x Front Squats @ 155/105#
30x Deadlifts @ 225/155#
Row 1000 meters
Run 800 meters
30x Burpees
30x Wall Balls @ 20/14#
10x Rope Climbs

this by far was one of the hardest WODs I’ve done in a while. More so mentally. The last 10 climbs were mentally rough. I found myself for once wanting to just quit or scale. I also haven’t worked out with other people in a while, so it was nice for a change. Ripped my skin on my finger on my last rope climb. I realized I need to learn how to be more efficient with rope climbs. My endurance still needs work.

April 11

Snatch Pull + Snatch

Skill WOD – MU

Ugh this was rough! My MU need work .
15-10-5 G2O
30-20-10 HSPU


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