Empire State CrossFit

Dec. 21

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


40 power cleans 135/95

40 wallballs 20/14

40 k.b. swings 53/35


Cable Guy letting em know how Empire Rolls


9 Responses

  1. Dan Stearns says:

    here are the wods for a comp. I am entering which means one thing someone need to help me get a handstand followed by a pushup without a wall!

    Competitor’s Competition WODs

    Early Christmas Present….

    We are announcing 4 of the WODs – There will be more, but here is something to munch on during the holidays.

    1. Clean and Jerk Ladder
    Men start at 225 and go up by 10 lbs every minute.
    Women start at 155 and go up by 5 lbs every minute.

    2. Muscle ups
    30 reps for time

    3. AMRAP 3 of:
    2 Deads 385/265
    2 Free Standing HSPU – No wall. Start at the top at full extension. Head touches at bottom, control and full extension at the top.

    4. 3 RFT:
    4 Power Snatches 165, 115
    12 Pistols (6/side)
    20 Toe to Bar

  2. cableguy6am says:

    Thanks for the holiday shine, Dan. We need to get a squat program going in the New Year, though. My legs look like sticks.

    Also, congratulations to Rollins on the birth of his newest daughter (and third child) early this morning at approximately….6:00 a.m. Perfect timing!

    Strength: 95#, 135#, 165#, 185#, 205#. Definitely can do more.
    WOD: 7:34 (95# cleans, 45# KB)

  3. paulyd42 says:


    1) Every 40 seconds for 6:00 (20 total reps):

    2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension = Done at 285# w/180 lb band tension

    2) Bench Press: 3X10 – absolutely heaviest possible each set, rest as needed. 205#x10, 225#x10, 255#x10

    Notes: All reps must be performed with the hips (ass) in contact with the bench.


    7 Rope Climbs 15′
    7 Push Press 185/120#
    5 Rope Climbs 15′
    5 Push Press 185/120#
    3 Rope Climbs 15′
    3 Push Press 185/120#


    Row 100 Calories

    For time.= 12:28 (all push presses unbroken, rope climbs improving)

    -then- rest 1 minute

    4 minutes max effort burpees (cashout!) = 71


    1a) 3XME Strict L-Sit Pullups – rest 45 sec. 9,7,7
    1b) 3X10 Strict GH Raise – rest 45 sec. Not Strict at all. very scaled but getting better.

  4. erikaungargames says:

    Worked up to 155 back squat.
    Metcon 7:09
    Snatches (65) instead of cleans.
    Wall balls and kb swings as Rx

  5. dragoxfit says:

    back squat: 135×5, 165×5, 175×5, 185×5, 195×5
    wod: 14:40 rx

  6. showtime17escf says:

    This WOD was more taxing than I thought. Finally able to get back into the RX realm on some stuff, so I tried it today (Saturday).

    WOD = 10:58 RX

    Happy Holidays to everyone! Time to get on the slopes and train for me! 🙂

  7. dorizzle21 says:

    Beast and I infiltrated the housewives today and it was a good time!

    Squatted with AP, Sheera and Woolf:
    Haven’t back squatted in a while so wasn’t sure of my 1RM but I guess this puts it around 170…

    40 cleans 120lbs
    40 wallballs 14lbs
    40 KB swings 35lbs
    Rx…10:06…cleans were the worst part…

  8. zachakagalifinakis says:

    9:25 RX