Empire State CrossFit

Jan. 3

Push Press 5×3 use more weight then you did Sept. 27, if you don’t remember you should start posting to comments.

Team wod

8rds

in teams of two

row 30 calories

30 hr pushups

30 d.u.

3 Responses

  1. cableguy6am says:

    WOD: B. Smith and I finished in 22:00 or 23:00. Who knows. Good thing was my double unders were solid and improved throughout the workout. My last set was unbroken, which is good for me in general and great considering it was the last round.

    Strength: 75#, 95#, 125#, 145#

  2. paulyd42 says:

    Active recovery day:

    1) Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

    1:38
    1:38
    1:38
    1:40

    2) 150 Burpees for time = 8:57

  3. erikaungargames says:

    Strength- worked up to 115. A bit lower then my September 27th post. Need to gain my strength back.
    Metcon with Scrap 24:11
    Singing Taylor Swift with the men of 4:30 as Rx’d 🙂