Empire State CrossFit

FUNDAMENTAL WODS

November 19 – Fundamentals


Fundamentals – November 19

Skill Work
Double Unders

WOD
“Annie”
50-40-30-20-10 Reps:
Double Unders
Sit-ups

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Fundamentals – November 8


Fundamentals – November 8

Skill Work
Front Squat

WOD
Every Minute on the Minute (EMOM) for 10 min:
4 Thrusters @ 75/45 lbs
8 Sit-ups

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November 5 – Fundamentals


Fundamentals – November 5

Skill Work
Overhead Squat

WOD
8 minute AMRAP:
2 Alternating DB Snatches @ 35/20 lbs
4 Alternating Lunges
6 Hand-release Push-ups

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Fundamentals

Oct 29 – Fundamentals

Fundamentals


Fundamentals – October 29

Skill Work
Power Clean

WOD
15-12-9
Power Cleans @ 75/55 lbs
Burpees
**12 min cap**

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