Empire State CrossFit

Dec. 6

In house wod #1

12 min. amrap

30 cleans 95/65

30 cleans 135/95

30 cleans 185/120

amrap 225/135



2 Responses

  1. paulyd42 says:

    3 rounds, 1 minute at each station
    Kettlebell Swings, 24/16lbs
    Box Jumps, 24/20”
    Toes to Bar
    Rest = 364 reps (each round 125, 123, 116)

    realizing that my conditioning is not where i want it to be. so today was active rest day. this fight gone bad style of stuff is exactly what i need

  2. Dan Stearns says:

    Big Day for Coach Dan today

    Back squat 4×4
    all sets done at 315lbs!

    300 calories on awesome cycle under 10 min.

    Shoulder is feeling good enough that I am able to clear up last remaining goat- pullups

    Also as a coach I saw a bunch of impressive things

    1. Gianetti blasting through all the 95lb power cleans

    2. Sheera getting 12 reps at 97% of her max after doing 60 previous cleans

    3. Janice at 57 getting 5 cleans in the young lady’s rx division, insane.