CrossFit Empire South – CrossFit Happy New Year! No classes today! Below is an at home workout! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AT HOME Equipment AMRAP 17: 40 DB facing burpees 30 alternating DB snatches 30 DB facing burpees 30 alternating DB snatches 20 DB facing burpees 30 alternating DB Snatches…

CrossFit Empire South – CrossFit Happy News Years Eve! We will only have 9:15 class today. Grab your partner and lets close out the year with a fun partner WOD! View Public Whiteboard Deficit Handstand Push-ups build to a 2-rep deficit handstand push-up or 2-rep DB shoulder press Metcon (AMRAP – Rounds and Reps) -RX-…

CrossFit Empire South – CrossFit View Public Whiteboard Max Burpees and Single Leg Squats On a 3:00 Clock: 1:00 Max Burpees to Target Then, 2:00 Max Single-Leg Squats Metcon (Time) -RX- 4 rounds for time (15min time cap) 400m run 30 hip extensions -Intermediate- 4 rounds for time (15min time cap) 400m run 20 hip…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) -RX- 3 rounds for reps and distance: Max unbroken toes-to-bar Max unbroken ring dips Max unbroken broad jump –then– For Time: 2,000/1,600m row -Intermediate- 3 rounds for reps and distance: Max unbroken knees-to-chest Max unbroken banded ring dips Max unbroken broad jump…

CrossFit Empire South – CrossFit Reminder: only 9:15 class on Friday 12/31 View Public Whiteboard CrossFit Total (Total Weight) 1 rep Back Squat (1 Rep Max)1 Rep Max Strict Press (1 Rep Max)1 RM Deadlift (1 Rep Max) Burn! 12:00pm AMRAP 20: 4 DB thrusters 12 sit-ups 24 double-unders