Happy Thanksgiving! Thursday November 22, 2018

CrossFit Empire South – CrossFit

Doors will open at 8:30am. Please come in early to warm up on your own. The WOD will start at 9:00am.

“Thanksgiving With The Girls”

For Time:

“Angie’s House”

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Air Squats

“Helen’s House”

400m Run

21 KBS (53/35)

12 Pull Ups

“Fran’s House”

15 Thrusters (95/65)

“Grace/Isabel’s House”

20 Ground-To-Overhead (95/65)

“Nancy’s House”

400m Run

15 OHS (95/65)

“Kelly’s House”

400m Run

30 Box Jumps (24/20)

30 WBS (20/14)

09-30-23

Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
09-29-23

Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
09-28-23

Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups