Friday, August 28, 2020

CrossFit Empire South – CrossFit

Come tonight at 5:45pm and do today’s WOD with me if you can! – Coach Katie

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Coach Katie’s Dirty Thirty Birthday WOD”


8 Muscle Ups

28 Wallballs (20/14)

19 Power Cleans (185/125)

90′ Handstand Walk
Scaling Options:

For Muscle Ups:


16 Chest to Bar Pull Ups

16 Pull Ups/Ring Rows/Banded

For Wallballs:

Nothing 🙂

For Power Cleans:

Weight Down, these are suppose to be heavy singles

For HandStand Walking:

Bear Crawl

30 Handstand Push Ups

30 Double Dummbell Push Press

Burn! 12:00pm

6 Sets on the Bike or Row

-2 mins at a moderate pace, 1 min fast

Rest 1 min between sets, going for Cals

Rest 5 mins

Then AMRAP 5:

MAX Cal Bike or Row

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: