Empire State CrossFit

Testers

Dec. 25

Front Squats 3×6 all sets @ 80%

20 min amrap.

5 chest 2bars

10 wallballs

15 k.b. swings 53/35

 

[embed_youtube src=”http://www.youtube.com/embed/aorXqDcqWco” width=”90%” ]

Dec. 21

Strength back squat 5×5 work up to a heavy 5

Metcon

40 power cleans 135/95

40 wallballs 20/14

40 k.b. swings 53/35

 

Cable Guy letting em know how Empire Rolls

 

Dec. 14

oly practice

work up to a heavy squat clean not a P.r.

take 80% of that # and do 1 squat clean omem

metcon

on a 6 min. clock row 1000 meters

Burpees Over the Erg x Max Reps in Remaining Time

Please report two separate scores: Row Time + # of Burpees

 

Check out those socks

Dec. 7

I will post the heats later on today. Just want to say a couple of things- this comp. is being built up to max and people are feeling a lot of pressure and that was not my intention. We had a good comp. last year and a holiday party and that was my intention this year but to my delight the gym has grown and there are a lot of good athletes   I want everyone to have fun and feed off the positive energy. Next year I am going to switch it to either a team comp. or something that more people can enjoy and causes less stress but as far as this years comp. is concerned I am looking to serve the same purpose as last year, that is get people ready for the open and  experience dealing with being judged and yes no repped. There are standards for a reason, to keep all the movements safe and keep it fair. That being said all the judges are doing this for free, so yelling at the judges wont be tolerated! Also at the end of the day nobody is really gonna care how many double unders you got but they will care if you throw your rope and hit their child in the ear. So lets just make sure everybody keeps it fun and has a great time. I know everyone is excited and I think it is gonna be a good one.

Wod #2 & 3

7 min amrap

thrusters 95/65

begin each min with 5 pullups.

Dec. 6

In house wod #1

12 min. amrap

30 cleans 95/65

30 cleans 135/95

30 cleans 185/120

amrap 225/135

 

 

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