Empire State CrossFit

Hero WOD

September 10

David Vanbuskirk


Team “DVB”

Teams of 2:
Run 1 Mile together with a single Medicine Ball (20/14)
Into 8 Rounds:
20 Wallballs (20/14), 12 kipping pullups (6 strict pullups)

Directly into…

Run 800m together with a single Medicine Ball (20/14)
Into 4 Rounds:
20 Wallballs (20/14),12 kipping pullups (6 strict pullups)

Directly into…

Run 400m together with a single Medicine Ball (20/14)
Into 2 Rounds:
20 Wallballs (20/14),12 kipping pullups (6 strict pullups)

September 5

 U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Hero WOD **(Coaches Choice – Team or solo)
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (70/53)
200 run

September 3

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  • North
    • Saturday, September 3 – 8AM WOD only
    • Sunday, September 4 – CLOSED
    • Monday, September 5 – 8AM WOD only


Hero WOD “Hildy”

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

Hero WOD Hildy (Partner or done solo)
100 Cal Row
75 thrusters 45/35
50 Pull-ups
75 Wallballs 20/14
100 Cal Row

**If Partner, divide reps as you wish
Rx wear a 20lb vest

August 27

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D.T. (If your D.T. is under 10 you can try heavier)

5 rounds for time of:

12 deadlifts 155/105

9 hang power cleans 155/105

6 push jerks 155/105

July 4

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Larchmont Schedule – 8AM & 10:30AM WOD
North Schedule – 8AM WOD Only


Hero WOD “Hansen”

Five rounds for time of:

30 KBs 70/53
30 Burpees
30 Abmat sit-ups

June 25


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Hero WOD “McGhee”
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

*Partner WOD/alternate between rounds*

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box