Empire State CrossFit

Strength

Dec. 13

 

I have been getting a lot of feedback from the competition and many people are looking for more, Just so happens that the CrossFit open is around the corner and after going back and forth about how I can program for competitors as well as general public, I have come to the conclusion that I am going to do exactly that. Basically from here until march 6th classes will be hard and there will be a little extra volume for people looking to compete.

Strength

work up to a heavy Jerk-does not need to be a P.R. if its feeling slow.

12 min. amrap
6 Push Press (115/75)
8 Pull-Ups
10 Kettlebell Swings (70/53)

Athletes looking to compete should try this on the min.
(If you fail to finish a round within the minute, finish out the round and rest the remainder of the minute you bled into, then pick up again at the top of the next minute. E.g. – completed 10 swings at 9:10, rest 50 seconds, begin again at 10:00 . . . and only complete 11 rounds – do not make up missed rounds at the conclusion of 12 minutes.)

Dec. 12

Front Squat 5×3 try to get the last two sets at 90%

3rds

90 sec. each station

wallballs 20/14

row for calories

90 sec. rest

Fight Gone Bad

Dec.11

6 sets

1 power snatch+2 ohs

10 min. amrap

15 ground to overhead 75/55

30 double unders

Top 5  males

Photo

Dec. 9

First of all I want to congratulate everyone who participated in the competition on Saturday. The amount of effort and pure heart displayed was indescribable. I want to thank all people who volunteered their time and everyone who came to support.  photo.JPGphoto.JPGphoto.JPG

 

If you were in the competition I would give yourself one more day, your central nervous system was put through the ringer and so was your liver if you enjoyed the after party.

max 50 meter farmers carry

OTM x 20
Odd - 5 HSPU use deficit if neccessary
Even - Row 200m

Dec.4

My apologies I know I forgot a lot of people in the heats, we will have a revised list by Friday.

Cleans pulls @110% of 1 rm clean

3 rds

1-5

c2b Pullups

burpees

Cash out

100 meter sprints

 

 

Dec. 3

In house competition is this Saturday Dec. 8 followed by the holiday Party! below are the heats, they are not final, If you cant make it I need a definite answer by this Wednesday so I can rearrange  the heats and we can get done in a timely fashion. Should be a great time and fierce comp.!! if you have not paid yet please do that by wed. as well.

Heat #1

O.d

Kerri

Blossom

Sheera

#2

Unger games

Nicky

Onramp

Punky

A.P.

#3

Jamilla

Dorizzle

J-wow

Socks

Lizzie

#4 masters men

Spencer

C.P.R

Clutch

Lee

Hats

Capt. Pat

#5

Drago

Drips

Bueller

D.1.

Galifinakis

Trump

#6

Troop

Scrap

Vig

Sil

Degs

#7

Gipster

Mcbain

Springs

Hemp

Steel

#8

Lucky

gable

Hercules

Rambo

Knife

Ravee

 

Front Squats

5-3-1-5-5-5

 

21-15-9

thrusters 95/65

Power cleans 95/65