Empire State CrossFit

Energy System Training

Oct. 15

December 8th is the date for the in house competition a little something to keep you guys motivated before the holidays and a chance to compete before the open. Last year was a lot of Fun With Ravee and Socks taking the title. More details to come in the future.

Reminder no more 7am classes

every min on the min for 12 min.

5 heavy thrusters

10 burpees

IF YOU FAIL TO COMPLETE A ROUND WITHIN THE ALLOTTED TIME THEN FINISH ROUND AND TAKE THE NEXT ONE OFF. POST COMPLETED ROUNDS AND WEIGHT TO COMMENTS.

 

 

Oct. 12

No more 7am classes until further notice.

 

Back squat 15-12-8-8-8

Alternating Tabata

front squats 95/65

Games style pushups

Post score and goals for the end year to comments

Oct. 10

5×3 clean grip deadlift

Row 250

25 k.b. swings 70/53

15 burpees

25 k.b. swings

row 250

Sep. 24

Congrats to V-neck and Beaches who got married Over the weekend! and great job to all members- it has been a P.R. factory with many people getting their 1st muscle ups last week.

Also from now on every min your late after 5min its 5 burpees. No exceptions, Myself included 6am

 

2 cleans each min on the mon for 12 min

Minutes 1-4 @ 80%

Minutes 5-8 @ 85%

Minutes 9-12 @ 90%

 

5 sets of max reps

20 sec. clean & jerks 135/95

10 sec. overhead barbell hold

 

 

Sep.11

http://espnmediazone.com/us/press-releases/2012/09/espn2-to-exclusively-televise-2012-reebok-crossfit-games/ 

5 sets

back squats 5 reps

weighted pullup 3 reps

 

death by shuttle sprint 20 min

down and back 3 times at the top of each min. If you fail to complete a sprint in a min. finish it and take the next round off.

final score # of completed sprints

 

Sept. 4

Today is a good day to set up your word press account, Today is gonna bring some good #’s

Front squat 4×2 62%,72%,82%.92%

Jackie

Row 1000

50 Thrusters 45lbs

30 pullups

 

Competition

Take 15-20 min to work up to a heavy clean

Front squat 4×2

3 sets for times

6 shuttle sprints

30 wallballs

15 toes 2 bar

rest 3min between sets