Empire State CrossFit

WOD

April 26

5rds for max reps
D.B. Thrusters 50/35
K.B. Snatches 53/35
weighted step-ups 53/35
rest 1 min.
                       This is how positive, fit people choose to start there Saturday mornings

April 25

10 rds for time
3 deadlifts 275/185
6 c2b
9 cal row
                 Undertaker is 5 year vet and one of the coolest dudes your gonna meet

April 24

Strict press
6-4-2-6-4-2
For time
Run1200 meters
100 double unders
30 HSPU
100 double unders
Run 1200 meters
started over 6years ago. Has overcome injury, setbacks & looks great!

April 23

Work up to a heavy hang squat clean
      On a 10 min. clock
            15-12-9
hang squat cleans 115/75
burpee box jump overs 24/20
as soon as finished 100 thrusters 45/35lbs
I had my friends try this out
Punky B-9:01 rx
Bonez-25 rx
Cnn-34 @ 95
                                       Captain has been training for 6 years and counting

April 22

Advanced & Fundamentals

Skill: Clean grip dead lift
6 mins – 2 every 30 secs at 75-80 percent

Wod:

2 rounds

6 minutes – row 500 /30kb swings. Remaining time max burpees
3 min rest between rnds

April 21

on a 11 min. clock

run 1800 meters- 3 times around the building

max front squats 155/105 with the remainder of time

rest 4 min.

on a 8 min. clock

run 1200- 2 times around the building

max power cleans 155/105

on a 5 min. clock

run 600 meters-  once around the building

max toes-2-bar