Empire State CrossFit

Jan. 4

We are no longer allowed to park in the right side of the parking lot as their is a new tenant moving into the bldg. There are 7 spaces across the street we will need to use instead. Thank you!

Back squat 5×3 go heavier then dec. 21

3rds

4  snatches 165/110

12 pistols

20 pullups

Chuck is back in action with a 115lb. squat snatch P.R.!! does it count if it bounces of your head? you bet your ass it does-at least in CrossFit

[embed_youtube src=”http://www.youtube.com/embed/0GHYD8eU7wI” width=”90%” ] [embed_youtube src=”http://www.youtube.com/embed/WpSQSmw3o00″ width=”90%” ]

9 Responses

  1. erikaungargames says:

    Strength 115 -135-155-165-170
    Metcon= ugliness. I blocked out my time already.
    Snatches @ what I thought was 95 then down to 85 for 2nd round after failing multiple times in round one. Turned out my weights were uneven and I had 100 and 90 on the bar.
    Thanks Dan for working on the movement with me after class. Super helpful.
    Cable guy owned this wod
    Tomcat we miss you already. Good luck today!

  2. cableguy6am says:

    Strength: 135#, 165#, 195#, 215#, 235#
    WOD: 6:21 @ 95#

    No doubt, I loved this workout. I’m dedicating it to Tomcat.

  3. tf8930 says:

    Did my squats with the Cable Guy. 6:16 @ 115# for the WOD

  4. paulyd42 says:

    1) Every 30 seconds for 5:00 (22 total reps):

    2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension =
    235# w/140 Band Tension

    2a) Bench Press: 10 minutes to work up to a heavy single. 335# (PR)

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

    2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single. 110# (PR)

    Conditioning

    15 Thrusters @ 155/105#
    25 C2B Pullups
    10 Thrusters @ 155/105#
    20 C2B Pullups
    5 Thrusters @ 155/105#
    15 C2B Pullups

    For time. = 6:38 Rx – kinda felt like i got hit by a truck after this wod.

    Midline

    1a) 3X20 UB GHD Sit-ups – rest 45 sec. – done
    1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec. done at 360#

  5. merkinsays says:

    A. 3rds NFT 3 muscle ups, 40 du’s, 10 t2b

    B. build to a snatch PR or not… hit 195 then missed 210 again and again

    C. OTM front squats 1 rep- 200,215, 230, 245, 265,265,280,280,295,295,310, 310 failed
    D. OTM cleans 1 rep-165,180,195,205,220,220,235,235,245 cut it here

    E. 3 rds for time 15 thrusters 95# 15 pullups rest 4 min (7 if ur me) 15 bar facing burpees 15 pullups 3:36/1:44 or 1:47- both can go quite a bit faster

    long day

  6. zachakagalifinakis says:

    strength: not sure all the rounds but ended @ 225
    Wod: 7:40 @ 115lbs…not a great day out for me but there’s always tomorrow.
    Best of luck time. Quick recovery!

  7. gandhi765 says:

    1. Front squats
    225×3
    265×3
    295×3 (pr for 3)

    2. Power Snatch
    165/175/195/210F (soooo close, but fail)

    3. Conditioning 3rds
    4 snatches @165#
    12 pistols
    20 T2B
    9:24
    Fell apart at the end. If I had to do it again… Break up T2B in first rd. rather than unbroken.

  8. dragoxfit says:

    back squat: 135×5, 165×3, 195×3, 205×3, 215×3, 215×2 (#2 with a spot)
    wod: 10:36, power snatches 85 lbs, used one hand on the rig to balance for pistols