Empire State CrossFit

Oct.5

Part 1

5 sets to find a 3 rep max snatch in 60 sec.

 

Part 2

7 Β min amrap

7 toes 2 bar

7 clap pushups

 

7:30 class reflecting on their day.

 

26 Responses

  1. johnnann52 says:

    As requsted by ungergames I will start posting after my workouts. (After I get out of this funk that I’m in)

  2. erikaungargames says:

    3 x snatch @ 100. Thx for the support 6am
    I don’t like being watched but u guys make
    It better.
    Wod 6 rounds + 6 ttb
    I am horrible at ttb. Housewives. U got this. I will see u guys Monday. πŸ™‚

  3. thorlikesescf says:

    Anyone up for a trail run this Sunday starting at the old gym? Any distance or pace will be accommodated. 9am gun.

  4. cableguy6am says:

    Hit one snatch out of three (on my third attempt) at 125 lbs. I’ll take the PR.
    WOD: 6 rnds. + 7 ttb

    Just went six days straight, which is a PR of sorts. I’m officially tired.

  5. shark624 says:

    135 x 3 on snatches, back was hurting from DL’s yesterday, so didn’t go heavier.

    8 + 1 ttb

    Steel

  6. frankluc917 says:

    155lb x 3….5th round only got 165lb twice

    8rds + 3 t2b

  7. tomcat69 says:

    WOD#1: 120 x 3
    WOD#2: 7 rounds

  8. merkinsays says:

    1. 1 power snatch +1 hang squat snatch every 30 sec for 4min 145# harder than I thought n failed last squat snatch
    Rest 2min
    2. 1 power clean+ 1hang squat clean every 45 sec for 6 min 185#

    3. 2 muscle ups every 30 sec for 6 mins- failed sec mu at 2:30 took a 90sec off then finished 2 mu every 30 sec- haven’t done these in forever

    4. 5min amrap barbell Turkish getup 65# alt arms- 15

  9. kwoolf1 says:

    80lbs for 1. I hate snatches πŸ™
    8 rds for wod, thanks for the shout out ungergames, have a good weekend πŸ™‚

  10. paulyd42 says:

    BB Gymnastics

    1) Every 30 seconds for 4 minutes (8 total reps):

    1 Power Snatch + 1 Hang Snatch (full squat) @ 70%
    Completed at 135#

    *rest 2 minutes

    2) Every 45 seconds for 6 minutes (8 total reps):

    1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70%
    completed at 205#

    Conditioning

    4 rounds for total working time of:

    7 Bench Press @ 65%
    Row 500m
    Rest 1:1
    Bench Press done with 225# splits were 2:00/2:00/2:12/2:08 – complete – working time 8:20

    Midline

    5XME L-Sits – rest 60 sec.

  11. First time ever outside the box. Attended class at Crossfit Las Vegas. Figured I had to considering it is my namesake. We did Angie felt really good. Rx 28:47 we were not allowed to break the reps up 100 pull ups 100 push-ups 100 sit ups 100 air squats.

  12. punkyb21 says:

    I was def hurting today. Yeah blah blah.
    1 @ 95lb. 9 rds RX
    Sweet job on that 100 Ungergames! Woohoo!

  13. keripicc says:

    70 lb PR snatch – focusing more on form and getting stronger
    WOD 10 Rds knee to bar and hand release PU

  14. cnnescf says:

    3 at 105. My shoulder flexibility stinks.
    7 rnds and 7 t2b
    5 days straight this week. Need a rest day or 2
    Off to florida. Xfit Sarasota on Monday.

  15. dragoxfit says:

    power snatch 105×3
    wod: 4 rounds + 2 ttb

  16. zachakagalifinakis says:

    Got 2 snatches @ 145lbs in the 5th round.
    2nd WOD- 9 rounds

  17. johnnann52 says:

    back on track today…185 snatch for the last 3 and all were pretty good form…WOD 8 rds +1 T2B
    -herc

  18. cfbeaker says:

    WOD 1: 3 @ 115
    WOD 2: 6 rounds
    BK

  19. dorizzle21 says:

    WOD 1: Worked up to 3 at 95lbs in the 4th minute (93lbs if you’re listening to Merkin who lives in reality and knows the princess bars don’t really weigh 35lbs). Failed at 100lbs (97lbs) in the 5th minute…next week!
    WOD 2: Rx…4 rounds + 6 clapping push-ups…which were super fun

  20. showtime17escf says:

    WOD 1: 3 @ 145# –> New PR – Previous 1RM was 140#

    WOD 2: 10 rounds — Pushups are great and fast, T2B are just a max effort ball o’ weirdness.

  21. veneck says:

    3x 85 3x 95 3x 105 3x 115 2x 125
    7 rds