Month: May 2021
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Tuesday, June 1, 2021
Read More: Tuesday, June 1, 2021CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “The President” Teams of 2 For Time: (10 min time cap) 1200m Run Together 40 Sandbag Cleans or Power Cleans (185/125) – Rest 5:00 – For Time: (10 min time cap) 100/75 Calorie Row 100 Synchro Wall Balls (20/14) * Split reps as desired *…
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Monday, May 31, 2021
Read More: Monday, May 31, 2021CrossFit Empire South – CrossFit Have a GREAT Memorial Day! No Classes Today View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Optional At Home WOD: AMRAP 15: 20 Sit Ups 20 Odd Object Ground to Overhead 20 Alternating Lunges
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Saturday, May 29, 2021
Read More: Saturday, May 29, 2021CrossFit Empire South – CrossFit Today we will have Open Gym from 7:30am until 10:00am. No Class workout. View Public Whiteboard
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Friday, May 28, 2021
Read More: Friday, May 28, 2021CrossFit Empire South – CrossFit Tonight is MURPH! We will start the brief at 5:00pm. Come in and warm up on your own. The class WOD today is a mini version if you cannot make it tonight. View Public Whiteboard Metcon (Time) “Mini Murph” For Time: (40 min time cap) 800m Run 60 Pull Ups…
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Thursday, May 27, 2021
Read More: Thursday, May 27, 2021CrossFit Empire South – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Pink Ranger” AMRAP 18: Teams of 2 2 Rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds….) 100m Shuttle Run 15 Kettlebell Swings (53/35) 10 Handstand Push-Ups 5 Burpee Box Get Overs (30/24) Southside Competitive Strength 5…
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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…
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09-28-23
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