Empire State CrossFit

FUNDAMENTAL WODS

Fundamentals – June 9


Fundamentals – June 9

Skill Work
Double Unders

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

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Fundamentals – June 7


Fundamentals – June 7

Skill Work
Pull-ups

WOD
“Cindy”
20 min AMRAP:
5 Pull-ups
10 Push Ups
15 Air Squats

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Fundamentals – June 5


Fundamentals – June 5

Skill Work
Overhead Pressing

WOD
21-15-9 reps:
Row for Calories
Shoulder to Overhead (75/45)
Box Jumps

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Fundamentals – June 2


Fundamentals – June 2

Skill Work
Front Squat

WOD
10 min EMOM:
4 Thrusters 75/45 lbs
8 Sit-ups

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Fundamentals – May 31


Fundamentals – May 31

Skill Work
Overhead Squat

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

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Fundamentals – May 29


Fundamentals – May 29

Skill Work
Deadlift

WOD
10-9-8-7-6-5-4-3-2-1 Reps:
Box Jumps @ 24″/20″
KB Swings 35/20 lbs

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