Empire State CrossFit

Benchmark WOD

April 19

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Work up to a heavy squat snatch (2 sec. pause at bottom)


Squat snatches 135/95
muscle ups

**if scaling take 75-80% of todays heavy
**MU sub = triple hand release pushups

Last performed June 19

March 31


Work up to a 10 rep max bench press

5 burpees
5 c2b

March 30

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in 20 min or less work up to a heavy snatch and a heavy clean & jerk

“Isabelle Runs Grace”
30 power snatches 135/95
run 400
30 c&j 135/95
run 400

See June 8 for last time we did this

March 29

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Gymnastics Testing

2 sets in case you need a mulligan

  • Max muscle ups
  • max strict pull-ups
  • max kipping pull-ups
  • max strict hspu
  • max kipping hspu

Metcon for time
Sit Ups

“Flight Simulator” 
Unbroken DUs

March 28

Sush and BK

On behalf of all the coaches at ESCF & North, we’d like to echo how proud we are of everyone who’s joined us to support and/or participated in the Open over the last 5 weeks. Everyone put 110%and it was amazing to see how much you all have grown. Not just physically, but it’s amazing to see how strong a community we’ve become . We love the energy you bring with you to each and every day and we hope that this continues to fuel the fire towards getting fitter, stronger, and healthier. 

With the end of the Open, brings us to our regular programming. This is TESTING WEEK, so be sure to records your lifts so we can track your progress over the next few months!

Work up to a heavy front squat

Benchmark – for time
150 wallballs 20/14

March 22




on a 20 min. clock

Three rounds for time:
Run 400 meters
21 KBs 53/35
12 Pull-ups

with remainder of time work up to a heavy power clean.

Post both scores