Empire State CrossFit

WOD

November 23

One class at 9:30 AM

22 min amrap. Teams of 2.  Split evenly
30 goblet squats 53/35
30 kB swings 53/35
30 pull-ups

 

Happy Turkey Day

November 22

1 squat snatch + 1 ohs (if class is too big have some folks do strength second)
21-15-9
row for calories
ohs 95/65
box jumps 24/20
He is always watching/judging

November 21

For time
2rds
Run 800
15 power cleans 205/125
5 rope climbs/10 strict pull-ups/15 kipping
                                                      Shep

November 20

Holiday hours

1 class at 9:30 on Thanksgiving

No 5 & 6am on Friday

1 squat clean + 1 front squat

1-10
Front squats 155/105
10 k.b. swings 70/53 after each rd.
both movements must be unbroken if you fail any rep must start that set over.
Son watching pops rip a power clean

November 19

 

Skill: 6 min EMOM

2 C&J at 75%

 

Wod: 12 min EMOM

10 wallballs 20/14

5 S2O 135/95

 

Fundamentals:

 

Skill: Work up to heavy push press

 

Wod: 12 min EMOM

12 air squats

6 S2O 115/75

 

Cash out: Work on pullups/kipping

 

November 18

Omem x 10 min. 5-15 push-ups

10 min. amrap
30 double unders
10 alternating d.b. or k.b. snatches 50/35