Empire State CrossFit

Benchmark WOD

December 28

Deadlift 3×3 @80%

Metcon Benchmark
Three rounds for time:
Run 400 meters
21 KB 70/53
12 Pull-ups

December 10



  • 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.

December 3


Fight Gone Bad explained – OG Video

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20/14 (Reps)
Sumo deadlift high-pull, 75/53 (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/53 (Reps)
Row (Calories)

November 4


Benchmark WOD “Cindy”

20 min AMRAP
5 Pulls Ups
10 Push ups
15 Squats

October 29


Wear Pink Today!

Double Grace

For time
60 Clean and Jerks 135/95



October 3


BENCHMARK – CrossFit Total
Best of 3 attempts at each lift below

  • Max back squat
  • Max strict press
  • Max deadlift

*This will take the whole class, so be prepared with what numbers you’re lifting.

“According to Mark Ripptoe, the author of Starting Strength, “the CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test.” The CFT is the combined score of an athlete’s one rep max at the squat, press, and deadlift, all performed on the same day. The athlete has three attempts to reach a one rep max in each lift. When the athlete is done, they take the scores of all three lifts, add them up and that is your CrossFit Total. ”