Empire State CrossFit

Dec. 3

In house competition is this Saturday Dec. 8 followed by the holiday Party! below are the heats, they are not final, If you cant make it I need a definite answer by this Wednesday so I can rearrange  the heats and we can get done in a timely fashion. Should be a great time and fierce comp.!! if you have not paid yet please do that by wed. as well.

Heat #1

O.d

Kerri

Blossom

Sheera

#2

Unger games

Nicky

Onramp

Punky

A.P.

#3

Jamilla

Dorizzle

J-wow

Socks

Lizzie

#4 masters men

Spencer

C.P.R

Clutch

Lee

Hats

Capt. Pat

#5

Drago

Drips

Bueller

D.1.

Galifinakis

Trump

#6

Troop

Scrap

Vig

Sil

Degs

#7

Gipster

Mcbain

Springs

Hemp

Steel

#8

Lucky

gable

Hercules

Rambo

Knife

Ravee

 

Front Squats

5-3-1-5-5-5

 

21-15-9

thrusters 95/65

Power cleans 95/65

 

 

8 Responses

  1. cableguy6am says:

    Have I been disqualified? Make room in heat #4.

  2. cableguy6am says:

    Strength: 165#, 175#, 195#, 185#, 185#, 185#
    WOD: 10:12 RX

  3. claudgeb says:

    Although out of shape, pregnant and eating way too many carbs, I look forward to cheering you on girls!!!

  4. dragoxfit says:

    front squats: 135×5, 165×5, 185×3, 205×1, 165×5, 165×5, 165×5
    wod: 13:38 rx

  5. zachakagalifinakis says:

    wod: 8:19 rx…forgot to write down strength…i think we went 185#, 195#, 205#, 185#, 185#, 185#

  6. erikaungargames says:

    Strength 125, 140, 155, 140, 140 . Thanks Breen for the quick calculations.
    Metcon 7:07 Rx

  7. dorizzle21 says:

    Front Squats
    5-3-1-5-5-5
    115×5
    130×3
    145×1
    130×5 (took a flu shot break after the first rep but came back and hit the final 4 when the birds stopped chirping)
    130×5

    WOD:
    21-15-9
    Thrusters 95/65
    Power cleans 95/65
    8:31rx…I blame the flu shot and only training 1 day last week for this time…did I mention I had a flu shot?

  8. paulyd42 says:

    1) Squat Snatch: 10X1 @ 80% – rest 30 seconds between . done at 165#
    2) Squat Clean & Jerk: 10X1 @ 80% – rest 30 seconds. done at 225#

    Conditioning

    Run 800m
    5 Bar Muscle-Ups
    9 Hang Squat Clean to Thrusters 135/95#
    Run 400m
    7 Bar Muscle-Ups
    7 Hang Squat Clean to Thrusters 135/95#
    Run 200m
    9 Bar Muscle-Ups
    5 Hang Squat Clean to Thrusters 135/95#

    For time. = 11:30 – fun wod – all thrusters and most of the BMU unbroken.