Empire State CrossFit

Author Archive

May 30

3rds
row 1000
21 hang cleans 135/95
Congrats to Sarina Aka Headband on graduating high school and obtaining a division 1 scholarship for softball. She has been working out steadly since 8th grade. Parents get your kids in here. It can only help!
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May 29

Happy Memorial day! Congrats to everyone who completed the whole 30! There was some amazing results.

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.

May 27

In teams of two broken up evenly

For time:

Row 1000 meters

100 wallballs

row 800 meters

80 wallballs

row 600 meters

60 wallballs

row 400

40 wallballs

row 200

20 wallballs

May 26

back squat 3×3 @ 80%

3rds for time

10 clean & jerks 185/115

20 burpees

30 double unders

 

Vice

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May 25

Nate

2 muscle ups

4 hspu

8 k.b. swings 70/53

 

Spencer

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May 24

work up to a heavy deadlift

11.2

15 min. amrap

9 deadlifts 155/105

12 hand release push-ups

15 box jumps 24/20

 

Let’s get a few more today

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