Empire State CrossFit


Day 347

Jogged 5 miles. Tomorrw I am gonna foam roll, scared of how bad that is gonna hurt. I need to really crush this last one!!

Mar. 21

If you are hitting open wod tomorrow take today off.

Close grip bench press

Calorie row
box Jump
Toes 2 bar

Day 346

5 sets-rest 3 min between each

5 Power Snatches 155
10 hspu
15 chest 2 bars

5-2:11….felt better then I thought I would considering but legs are still in shambles. Going to go for a good run tomorrow.

Mar. 20

A. Work on hspu if you are proficient 3 sets amrap

B. 4 sets
3 min. clock run 400 meters
max burpees time remaining
rest 3min.

Day 345

Wod 12.4

250…10 muscle ups, should of had 12 missed 2 false grip was key. 450 wallballs in 3 days gonna teach class from wheelchair tomorrow.

Mar. 18

Reminder-Sunday March 25th 10 am-final open wod followed by barbecue and hopefully celebration that Empire State CrossFit will be sending a team to regionals.

squat cleans 135/95
Chest 2 bar pullups