Empire State CrossFit

Author Archive

December 16

 


 

Strength
Squat Snatches

Metcon
10-1 reps:

C2B Pull-ups

1-10 Reps:

Squat Snatches 135/95

December 15


 

WOD
On a 10 min clock:
run 1 mile
remaining time max muscle ups (scale ring dips)
rest 3 min 
On a 7 min clock:
run 800
max deficit pushups 45/25
rest 2 min

On a 4 min clock:
run 400
max pistols (scale lunges)

December 14


Strength

Strict Press 5×5
*all at same weight (Try to use last Monday’s)

Metcon
21-15-9
Row for calories
burpees over the rower

December 13


WOD
12 min Amrap
8 Power Cleans (185/125)
8 Toes to bar
8 Box Jumps 30/24

December 12

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North – Don’t forget we’re getting Festive on Monday, December 12 during all classes. Wear your holiday cheer


 

Strength
1 squat clean omem x 8 min.

Metcon
For time
80 wallballs
60 calorie row
40 wallballs
20 calorie row

December 10

 

North:

  • 3rd Anniversary/Holiday Party at Table 9 on Saturday, December 10 from 8pm – 12am.

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.