Empire State CrossFit

Author Archive

December 25

…Ho-Ho- Ho…

Hoping for many PRs in the new year!

On behalf of all our coaches at ESCF and ESCF North, we wish you and your family a Merry Christmas! 

December 24

Reindeer GainzMETCON (AMRAP – REPS)

Teams of 3 – AMRAP 25min

100 cal row – 50 Thrusters (75/45)

100cal row – 50 Thrusters (95/65)

100 cal row – 50 Thrusters (135/95)

100 cal row – MAX Thrusters (155/105)
Score is total Thrusters

December 23

snowman-1

 

 

12 Days of Christmas”  For Time (perform it like the song)

1 ground to overhead 135/95

2 muscle ups

3 burpees

4 c2b

5 toes-2-bar

6 push-ups

7 air squats

8 jumping lunges

9 box jumps 24/20

10 wallballs

11 k.b. swings 53/35

12 thrusters 135/95

December 22

WOD

For Max Total Reps

  • 5 min. Calorie row
  • 4 min. shuttle sprints
  • 3 min. calorie row
  • 2 min. burpees
  • 1 min. calorie row

December 21

WOD

For Time

Nasty girls (with a twist)

50 air squats
7 muscle ups
10 hang snatch 95/65

December 17

Being sick and training


 

AMRAP 18:
10 Front Squats (185/125)
20 KBs 70/53
30 Deadlifts (185/125)

One of the three athletes starts on a rower.
Every 500 Meters, change athletes on the rower.

One athlete rows, one is working the WOD, one is resting…