Empire State CrossFit

Hero WOD

December 9

Jason Khalipa –


Strength

Work up to a heavy Power snatch

Hero WOD “Randy”
75 Power Snatches 75/55
Rest 5 min.

Run 1 mile or row 2k

December 7

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Hero WOD 343 – For Time

100 deadlifts 145/115
100 power cleans 95/65
100 ground to overhead 75/35
43 burpees

November 26

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Team “Jack”

Complete as many rounds as possible in 20 minutes of:
10 Push press 115/75
10 KB Swings,53/35
10 Box jumps, 24/20 inch box

November 5

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Larchmont: Game on. Saturday, November 5th we are hosting the WODFather IV. A Masters Team Competition. Come out and check out these beasts.

North: Regular Schedule


 

Hero WOD “Whitten”

Five rounds for time of:
22 Kettlebell swings, 70/53
22 Box jump24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

October 1

 

 

“Hansen”
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


Hero WOD ” Hansen”

Five rounds for time of:
30 KBs 70/53
30 Burpees
30 sit-ups

Post time to comments.

September 24

Best of luck to Empire State CrossFit’s 2 Teams Competing!

REMINDERS

Larchmont Gym: Closed Saturday, September 24
North Gym: Open Regular Schedule 8AM and 9AM

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.


Hero WOD “Harper”

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

Post rounds completed to comments.