Empire State CrossFit

Games WOD

October 21

 

14.1 Throwback – Marcus Hendron and Garrett Fischer

REMINDER:

Shoulder Mobility Clinic with CF-L4 trainer Keith Wittenstein at Empire State CrossFit North on Sunday, October 23 from 12pm – 3pm.

If you have bad shoulders, a weakness or just want to improve your handstands or overhead, don’t miss out. Click here to get tickets. 


Strength
5×5 snatch grip deadlift

Metcon
“Open WOD 11.1 & 14.1”

10 min. amrap

30 double unders
15 power snatches 75/55

 

September 23

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Strength
work up to a heavy OHS from the floor

Open WOD 11.4
10 min AMRAP

60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups or strict pull-ups

September 21

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Strength
Deadlift
3×3
70-80-90%
Metcon

Open WOD 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24/20)

*Deadlift weight should be light

April 29

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Strength
6 sets of 1 squat snatch + 2 overhead squats
2016 CF Master Qualifier WOD 4
For time:
55 burpees
34 overhead squats 95/65
21 muscle-ups or ring dips

March 26

Rav and Cool Runnings

North Weekend Schedule Adjustment: 

  • Saturday: 8AM WOD, 9AM 16.5 Open WOD Make ups, 10AM Endurance
  • Sunday: CLOSED

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 55/35
100 Double-unders
100 Overhead squat, 95/65

*40 min cap

March 25

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.