Empire State CrossFit

Author Archive

January 16

20 min. cap
10-9-8-7-6-5-4-3-2-1
Power cleans 185/115
strict pull-ups
max meter row with the time remaining on clock. two scores ex. 15:45, 1000 meters
ATL on a mission

January 15

7×2 front squat between 85-95%

3rds for time
25 calorie row
25 front squats 95/65
25 push press 95/65
                                                                      Shoot & Uncle D

January 13

For time

27-21-15-12-9

Wallballs
SDHP 75/55
box jumps 24/20
push press 75/55
row

January 11

50-40-30-20-10
row for calories
k.b. swings 50/35
Hoosiers

January 10

Strict press 5×5 @ 75%
10 ring muscle ups or 20 pull-ups
20 box jumps overs 24/20
20 shoulder to overhead 115/75
20 box jump overs 24/20
20 shoulder to overhead 115/75
10 ring muscle ups or 20 pull-ups
Rain man

January 9

Front Squats
5-4-3-5-4-3
12 min. amrap
1000 meter row buy in
10 wallballs 20/14
20 double unders
Hugh