Tuesday, December 31, 2019

CrossFit Empire South – CrossFit

9:00am WOD today only! Come in and warm up on your own. Door will open at 8:30am. Let’s send 2019 out with a bang!

View Public Whiteboard

Metcon (Time)

“Empire South’s New Year’s Eve Chipper”

For Time: (50 min cut off)

Buy-in: 800m Run

31 Bear Complex (95/65) RX+(135/95)

31 Barbell Push Ups

31 Chest to Bar Pull Ups

31 Box Jump Overs

31 Handstand Push Ups

31 Alternating KB Front Rack Lunges

31 Burpee to Kettlebell Swing (53/35) RX+ (70/53)

31 Sit Ups

Cash Out: 800m Run
Bear Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Back Rack Push Press

*Including all five movements of the Bear Complex, we have 12 movements and 31 reps to represent month and day, and a total of a 1 mile run for another awesome year of CrossFit!

Leave a Reply


Popular Posts

  • 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



There’s no content to show here yet.

%d bloggers like this: