1. 3 x 3 : Down & Up High Pull Muscle Snatch (Hip) OHS Hang Power Snatch OHS Power Snatch 2. Power Snatch – 2RM 5 – min AMRAP 10 Power Snatch (75/55) 5 Burpees Rest 3 – min 5-min AMRAP 10 Power Snatch 5 Burpees *Try to match your score * 1. 3 x 3 : High Hang Clean (Hip) Front Squat Hang Clean (Knee) Front Squat Power Clean (Shin) Squat Clean (Shin) 2. Squat Clean : 2 – 2 – 2 – 1 – 1 – 1 For Time (14-min cap) 12 – 9 – 7 Squat Clean (145/100) Chest to Bar Box Jumps (30/24) With a Partner (20-min cap) Row 1000 M (500M Each) 50 Sit Ups (Each) 100 KB Swings (24/16) 50 Sit Ups (Each) 100 Wall Ball 50 Sit Ups (Each) Row 1000 M (500M Each) With a Partner (20-min cap) Row 1000 M (500M Each) 50 Sit Ups (Each) 100 KB Swings (24/16) 50 Sit Ups (Each) 100 Wall Ball 50 Sit Ups (Each) Row 1000 M (500M Each) EMOTM- 30 DU (5-min) 3 x 5 : High Hang Clean + Hang Clean + Stretch Hang Clean – 3RM 12-min AMRAP 3 Hang Cleans 30 Double Unders 7 Box Jumps (30/24) 3 Power Cleans OMEM x 7 minutes (@ 75%-80%) Metcon 3 Rounds for Time 20 Hand Release Push Ups 30 Swings 70/53 40 Wallballs Strength Front squat 3×3 65-75-85% WOD 1 rd. for reps 2 min. wallballs 2 min. row for calories 2 min burpees 2 min. lunges 2 min. situps 1. 2 Sets : 10 Passthroughs 10 OHS 10 Push Ups :60 Plank :20 Hollow Body / Superman Stretch 2. EMOTM – 10 – min Odd: Kipping Practice or 5 Pull Ups (Hardest Progression) Even: Handstand Hold 10-min AMRAP 9 KB Swings (32/24) 7 Burpees 5 Pull Ups Push Press 2 sets of 10 to warmup, then rep scheme is 10-1-20-1-30 Metcon For time 50 pullups 100 pushups 1. 2 x 3 : Down & Up High Pull Muscle Snatch OHS Hang Power Snatch OHS Power Snatch Stretch 2. 3 UNBROKEN sets to determine weight for WOD. Power Snatch : 10 , 8 , 6 3 Rounds (11-min) Min 1 : Max Box Jumps (24/20) Min 2 : Max Power Snatch (75/55) Min 3 : Max Sit Ups Rest 1 – Min 2 x 5 : Shoulder Press + Push Press + Stretch Lax Ball Scapula, Front Deltoid (:90 each area) Push Press : 5 – 5 – 5 – 3 – 3 – 3 4 Rounds (22-min) 15 Push Press(95/65) 10 Burpees 25 Sit Ups For time: 50 Calorie Row 40 Wallballs, 20/14 30 Pull-ups 40 Calorie Row 30 Wallballs,20/14 20 Pull-ups 30 Calorie Row 20 Wallballs,20/14 10 Pull-ups Strength: Push press: 5-5-3-3-1-1-1 Conditioning: For time: 30 Ring dips 150 Walking lunges 30 Ring dip Subbed 50 pushups for ring dips 1. 2 Sets : 2 – min Double Under Practice 10 Alternating Back Squat/OHS + Stretch Stretch 2. Back Squat : 10 – 8 – 6 – 4 – 2 – 2 2 Rounds For Time (18-min) 100 Double Unders 50 Wall Ball 25 Burpees 25 burpee buy in 3rds 10 box jumps 30/24 20 thrusters 95/65 30 k.b. swings 53/35 then 25 burpees…Burpees are done twice, once before and after the three rounds. 3 x 5 : High Hang Clean + Hang Clean + Stretch Hang Clean – 3 RM For Time (22-min) 30 Box Jumps (24/20) 20 KB Swings (32/24) 10 C2B 30 Hang Cleans (135/95) 10 C2B 20 KB Swings 30 Box Jumps WOD 7 Minute AMRAP 7 Hand Release Push Ups 14 Box Jumps Rest 3 Minutes 7 Minute AMRAP 10 Pullups 20 Air Squats Rest 3 Minutes 7 Minute AMRAP 7 Calorie Row 14 Lunges Strength 4 x 6 pendalay row- stress form http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/ WOD 10 min. amrap 10 toes-2-bar 20 k.b. swings 70/53 30 double unders Strength Back squat 3 x 5 @ 80% all sets straight across WOD 7rds for time of: 7 thrusters 115/75 7 c2b 7 burpees Adults will do the following: Divided Evenly in Teams of Two 3 Rounds 20 power cleans 135/95 20 box jumps 20 wallballs 20 hang snatch 95/65 20 box jumps 20 wallballs Work on Handstand Progressions or Hollow Rocks 4 Rounds for Time 4 Power Snatch 115/75 8 Box Jump Overs 12 Toes to Bar 10 rds for time 3 muscle ups or 6 c2b 6 push press 155/105 9 box jumps 30/24 Strength 3 power snatches omem x 5 min @ 80% WOD 7 min. amrap 20 k.b. swings 53/35 10 burpees Strength 5 sets of: Front squat 1.1 rest 15 seconds between clusters. 1st set starts at 80% WOD 3 sets For Times of: 30 wallballs 20/14 30 double unders rest 3 min. between sets. 3 min. cap Work up to a heavy power clean WOD amrap min 1-8 10 c2b 20 k.b. swings 53/35 min 8-16 4 manmakers 55/35 8 burpee box jump overs 24/20 Strength Work up to a heavy ohs WOD 12 min amrap 3 power snatches 6 hspu 9 toes 2 bar 3 sets of: 60 sec. max plank ups rest 60 sec. WOD 10rds 5 thrusters 95/65 but if they need to use dumbbells that is fine. 10 burpees 15 box jumps 24/20 Metcon 3 sets of: on a 5 min. clock row 500 30 wallballs max pullups Strength 3 sets of close grip bench press 6-8 reps Strength 2 power cleans omem x 8 min. 80-85% WOD This oldie but goodie 5rds 20 k.b. swings 53/35 30 box jumps 40 double unders h Strict Press 5 x 3 WOD 12 min amrap 6 hspu 8 k.b. or d.b. snatches 53/35 12 toes 2 bar Home WOD SEPT 25 Posted on September 24, 2014 by Empire State CrossFit in WOD 7 Comments A. work up to a heavy power clean B. 10 min of: death by power clean 135/95 min 1 1 power clean min 2 2 power clean when you can no longer complete the alloted power cleans in the min. the workout ends. C. 30 muscle muscle ups or strict pullups for time odd min-amrap muscle ups or strict pullups even min-rest 7 Reasons Your Injury Is Not Getting Any Better Breaking Muscle north SEPT 24 Posted on September 23, 2014 by Empire State CrossFit in WOD 1 Comment Larchmont: ALL CLASSES CANCELLED! We will be fixing the flooring at the Larchmont Gym. We will need help moving mats. The fun starts at 9am. North: I am pleased to introduce you to the lovely Fran. 21-15-9 Thursters Pullups A Case for the 11th Fitness Domain – Self Confidence The Secret to Holding a Plank Longer Science of Us SEPT 23 Posted on September 22, 2014 by Empire State CrossFit in WOD 8 Comments Filthy Fifty 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders The Paleo Lifestyle: The Way, Way, Way Back – NY Times Four Things I Learned from Being Bad at CrossFit Tabata Times fotb SEPT 22 Posted on September 21, 2014 by Empire State CrossFit in WOD 7 Comments CrossFit Total Max back squat Max strict press Max Deadlift For those interested, Rules for the CrossFit Total – CrossFit Journal cftotal SEPT 20 Posted on September 19, 2014 by Empire State CrossFit in WOD 5 Comments In teams of two dividing the work equally: Run 1 Mile 60 Ground to Overhead 135/95 120 Wallballs Run 1 Mile Are you an Athlete or an Exerciser? Catalyst Athletics Reminders: CrossFit for Hope : Saturday Sept 27 Donate here: http://www.pcrf-kids.org/CCFwalk/escf Gymnastics Clinic at North: Sunday Sept 28 SEPT 19 Posted on September 18, 2014 by Empire State CrosssFit in WOD 3 Comments Strength 5 sets of 3 bench press rest 30 sec. 3 strict or weighted pull ups WOD 10 rds time 5 burpees 5 ctb pull ups Work on hand stand progression WOD 5 rds for time 10 t2b 10 hspu 10 over head squats 75/55 Strength 5 Sets building to heavy complex of 1 power clean + 1 deadlift + 1 hang clean WOD 10 min Amrap 10 power cleans 155/105 10 ctb 10 burpees Home WOD SEPT 18 Posted on September 17, 2014 by Empire State CrosssFit in WOD 11 Comments Strength work up to a heavy deadlift WOD for time: 50 DU 400m Run 30 heavy swings 70/53 400m run 50 DU 400m run 30 swings SEPT 17 Posted on September 16, 2014 by Empire State CrosssFit in WOD 3 Comments Strength Work on hand stand progression WOD 5 rds for time 10 t2b 10 hspu 10 over head squats 75/55 SEPT 16 Posted on September 15, 2014 by Empire State CrosssFit in WOD 10 Comments Strength 5 Sets building to heavy complex of 1 power clean + 1 deadlift + 1 hang clean WOD 10 min Amrap 10 power cleans 155/105 10 ctb 10 burpees Breathing and Breath Control for Olympic Weightlifting – Catalyst Athletics Feeding Your Canine Athlete New York Times 2 SEPT 15 Posted on September 14, 2014 by Empire State CrosssFit in WOD 4 Comments Great job to everyone that competed at Flex on the Beach this past weekend!! And good luck to everyone participating in the Whole Life Challenge!! We have a lot of t-shirts for sale: Flex on the Beach, Battle of the Boxes, Empire State CrossFit. Pick one up if you havent already!! Strength Front Squat 4×4 (57% 67% 77% 87%) WOD Max Reps 3 min. Max cal row Rest 60 sec. 3min Max box jumps 24/20 Rest 60 sec 3 min Max wallballs 20/14