Empire State CrossFit


Day 240

Active rest-Jogged 5 miles, got cleans coming up tomorrow Day 209 got 260 tomorrow 265 needs to go up.


Competition next Saturday! Here are the first two wods
wod #1
30 clean & jerks 135/85
5 burpees top of each min.
10 min. cap if you do not complete 30 in 10 min. your final score is how many you get.

Front Squats 95/65
K.b. swings 53/35

old school
3strict pullups
6 push ups
9 pvc ohs

front squat

30 wallballs
21 burpees
30 walballs
15 burpees
30 wallballs
9 burpees
30 wallballs

Day 239

run 400
20 clean & jerks-135
run 400

4:17…strung the first 10 c&j then followed everyone down and hit singles, last run was faster because Paul was on my ass. If someone tells you they dont push harder when chasing or being chased, they are lying.


1 min burpees
2 min k.b. swings-70lbs
3 min double unders

21 burpees with mask
26 swings…real proud of myself for not taking off mask.
201 double unders…took the mask off and recovered right away, arms got heavy lungs not a problem. was supposed to do a 1500 meter row but had to skip, ok with it because I am fairly strong rower. Good week of training, tomorow much needed rest because next week is gonna be tough!


5 min. amrap
10 wallballs
5 pullups

5min. amrap
5 shoulder 2 overhead 115/75
10 burpees

5min. amrap
row 5 calories
10 air squats

Day 238

5 sets
front squatx2@300
rest 20 sec.
25 unbroken pullups
rest 6 min.

185, 25 unbroken
215, 25 ub
235, 25 ub
255×1 failed on 2nd tempo much harder 17 unbroken then fell off and hand ripped
245, fell of real early grip was shot.

then punishement for falling of pullup bar
calories on awesome cycle
10:00…started with the mask on but had to take it off, this mask is gonna be good for me to get thru panick feeling, before the open I want to be able to get over 330 in fight gonna bad with it on and I want a resting heart rate under 50 beats per min.


6 hang squat snatches 75/45
12 clap pushups
24 k.b. swings 53/35
run 200 meters