Month: October 2021
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Friday, Novemer 5, 2021
Read More: Friday, Novemer 5, 2021CrossFit Empire South – CrossFit View Public Whiteboard Push Jerk + Split Jerk -RX- 6 Sets for Load: 2 Push Jerks + 1 Split Jerk -Intermediate- Same as RX -Beginner- 6 Sets for Load: 4 Push Jerks + 2 Split JerksRest 2:00 between sets. Skills 3 Sets: 12 DB Floor Presses 12 DB Bent Over…
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Thursday, November 4, 2021
Read More: Thursday, November 4, 2021CrossFit Empire South – CrossFit View Public Whiteboard Nate (AMRAP – Rounds and Reps) AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 KB Swings (70/53#-Intermediate- AMRAP 20: 2 Strict Burpee Pull-ups 4 Handstand Push-ups 8 KB Swings (53/35#) -Beginner- AMRAP 20: 4 Ring Rows 4 Jumping Ring Dips 6 Push-ups 8 KB Swings (35/26#) Cool…
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Tuesday, November 2, 2021
Read More: Tuesday, November 2, 2021CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Weight) -RX- On a 27:00 Clock: From 0:00-9:00: EMOM 9: 1 Snatch From 9:00-18:00: EMOM 9: 1 Clean From 18:00-27:00: EMOM 9: 1 Deadlift – Increase weight across all sets -Intermediate- On a 27:00 Clock: From 0:00-9:00: EMOM 9: 1 Snatch From 9:00-18:00: EMOM 9: 1…
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Saturday, November 6, 2021
Read More: Saturday, November 6, 2021CrossFit Empire South – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) -RX- AMRAP 12: 5 Front Squats (185/125#) 10 Chest-to-Bar Pull-ups 20 Double Unders -Intermediate- AMRAP 12: 5 Front Squats (135/95#) 10 Pull-ups 20 Double Unders -Beginner- AMRAP 12: 5 Front Squats (95/65#) 5 Single-Arm Ring Rows / Arm 20 Single Unders…
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Monday, November 1, 2021
Read More: Monday, November 1, 2021CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) -RX- Every 5:00 for 4 Sets: Assualt Bike 2000/1600m -Intermediate- Every 5:00 for 4 Sets: Same as RX -Beginner- Every 5:00 for 4 Sets: Assualt Bike 1600/1200m Skills 3 Sets: 1:00 Plank Hold 100m DB Front Rack Carry (50/35#) 100m DB Waiter Carry + Farmer…
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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…
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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…
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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