Empire State CrossFit

Nov. 19

1. Hoodie orders are being placed $50 give your size & money to myself or Traps who is gonna be helping me out with Administrative stuff, so I can focus on class and training. The artwork will be a little further down on the sweatshirt by the shoulders, this is just to give you an Idea

2. End of the year party and 2 year anniversary will be immediately following the inhouse competition this year on Saturday Dec. 8  We will have catered food from Trattoria Vivolo and booze will be sponsored most likely by Juniors mini mart down the street.

3. Need more people to sign up for this inhouse comp.

4. the black clamps that lock the weight on the barbells have been dropping like flys, I just found the  fourth broken clip this week, these are ridiculously expensive like 32 bucks a pair, so if you guys want me to keep buying and not the old spring collars, you must treat with respect. Not toss on ground with weights on top.

Front Squat

5×3

50-60-70-80-90%

 

3 sets

row 250

30 wallballs

15 burpees

rest 4 between sets or till a rower opens up

12 Responses

  1. cableguy6am says:

    Strength: 115#, 135#, 155#, 175#, 195#
    WOD: rnd. 1 – 3:01, rnd. 2 – 3:08, rnd. 3 – 3:20

  2. erikaungargames says:

    Strength- 75-95-115-130-155
    A little above 90% which was good.
    Metcon 3:01-2:59-3:21

  3. tomcat69 says:

    Strenght: 115#, 135#, 165#, 185#, 205#
    WOD: Total 10:06 (3:09, 3:24, 3:33)

  4. paulyd42 says:

    1) Squat Snatch: 2X1@80% (160#), 2X1@85% (170#), 2X1@90% (180#), 2X1@95% (190#), 2X1@90% (180#), 4X1@80% (160#) – rest 30-60 seconds between sets. Worked off 200# here. No misses. felt good

    2) Squat Clean & Jerk: 2X1@75% (215#), 2X1@80% (230#), 2X1@ 85% (245#), 2X1@90% (260#), 2X1@85% (245#), 4X1@75% (215#) – rest 30-60 seconds between sets. Worked off 290#. No misses

    Conditioning

    3 rounds for total working time of:

    5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
    25 KB Swings 32/24kg
    5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
    25 Pullups

    Rest 1:1 – Total time= 16:10 –

    all rounds ranged from 3:05 – 3:35. kept the sets small. tried to go unbroken with the swings which didnt happen after the first round.

  5. dragoxfit says:

    front squats: 95, 135, 155, 175, 195
    wod: 3:38, 4:10, 4:41

  6. mongoose9x says:

    So I got my 1 rep max wrong and guessed 140# so I worked heavier (it’s actually 125# …well, was…)
    Strength: 75, 85, 100, 115, 125
    WOD: 3:40, 4:01, 4:00

  7. frankluc917 says:

    Wod: 2:39, 2:49, 3:02

  8. cfbeaker says:

    5×3 front squats: 135#, 160#, 185#, 210#, 235#
    WOD: 2:55, 3:05, 3:24

  9. merkinsays says:

    did a really long warm up to get some ambien out of my system
    A. back squats: 5×275, 3x 310, 1×345, 2×330, 2×330, 1×330

    b. 4sets: 5 strict press (125,135, 145, 155 3+1)
    rest 90 sec 3 wtd pullups( 70, 70, 88, 88) rest 90

    C. 6 min 0TM hang squat cleans 225#

    decide to do more several hours later

    worked up to heavy power snatch 195, just missed 205

    OTM 5 min: 1 powerclean + hang squat clean- 185, 195, 205,215, 225

  10. bueller3 says:

    Booze will not be brought to you from the corner store bodega.. Instead it will be provided by your good friend from the multinational company known as Heineken USA