WHAT THE FIT?!

DT – Benchmark

CrossFit Empire South – CrossFit

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Pre-Workout Skill

2 Hang Power Cleans (10 Rounds for weight)

EMOM 10:

2 hang power cleans

Benchmark Metcon

(Time Cap = 12:00)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
INTERMEDIATE

5 rounds for time:

12 deadlifts (65/95 lb)

9 hang power cleans

6 push jerks

BEGINNER

5 rounds for time:

12 deadlifts (35/45 lb)

9 hang power cleans

6 push presses

Post Workout Mobility

Cooldown Stretch (Checkmark)

3 sets:

1:00 seated straddle stretch

– Rest :30 between sets

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221114

CrossFit Empire South – CrossFit

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Metcon

For Time – Run and Jumping Lunges (Time)

RX

2 rounds for time (16:00 Cap):

800-m run

50 jumping lunges

INTERMEDIATE

Same as Rx’d

BEGINNER

2 rounds for time:

400-m run

30 walking lunges

Post Workout Skill

GHD Hip Extensions and Banded Side-steps (Checkmark)

3 sets:

20 weighted GHD hip extensions

10 banded side-steps (left)

10 banded side-steps (right)

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg

221112 – Partner Day (with a Twist)

CrossFit Empire South – CrossFit

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Partner Metcon

Partner WOD – OPTION 1 “CHAD’ (Time)

RX

For Time with a Partner (45:00 Cap):

1,000 weighted box step-ups (35/45 lb) (20 in)

* Split step-ups with a partner.

INTERMEDIATE

For Time with a Partner:

1,000 weighted box step-ups (20/30 lb) (20 in)

BEGINNER

For Time with a Partner:

500 unweighted box step-ups (20 in)

Partner WOD – OPTION 2 (Time)

RX

For Time (25:00 Cap):

60 single-arm KB overhead lunges (35/53 lb)

60 knees-to-elbows

60 sit-ups

60 KB snatches (35/54 lb)

60 sit-ups

60 knees-to-elbows

60 single-arm KB overhead lunges

* Partners will break up the reps as needed.  One partner works, the other rests.

INTERMEDIATE

For Time:

60 single-arm KB overhead lunges (25/35 lb)

60 knees-to-armpits

60 sit-ups

60 KB snatches (25/35 lb)

60 sit-ups

60 knees-to-armpits

60 single-arm KB overhead lunges

Post Workout Mobility

Stretching (Checkmark)

Accumulate:

1:00 pigeon stretch/side

Veteran’s Day!

CrossFit Empire South – CrossFit

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Army Combat Fitness Test

It’s Veteran’s Day!

Let’s celebrate today by doing something a little different…The Army Combat Fitness Test (ACFT)!

Army Combat Fitness Test (ACFT) (No Measure)

Rotate Stations with a Partner:

Station 1: 3 Rep Max Deadlift (7:00 Time Cap)

Station 2: Standing Power Throw

10 lb med ball toss back and overhead.

Station 3: Sprint Drag Carry

5 x 50-m sled push for time (170 lb)

Station 4a: AMREPs 2: Hand Release Push-Up w/ Arm Extension

Station 4b: Plank Hold – as long as possible

Station 5: 2-mile run for time
Scoring events varies.  The ACFT Scoring Criteria will be at the computer if you would like to see how you did.  How do you stack up on the ACFT?

221110

CrossFit Empire South – CrossFit

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Metcon

Conditioning (Time)

RX

For time (Cap = 20:00):

800/1,000-m row

100-m sandbag carry (70/100 lb)

800/1,000-m row

20 KB turkish get-ups (35/53 lb)

800/1,000-m row

100 air squats

INTERMEDIATE

For time:

800/1,000-m row

100-m sandbag carry (50/70 lb)

800/1,000-m row

20 KB turkish get-ups (25/35 lb)

800/1,000-m row

100 air squats

BEGINNER

For time:

600/800-m row

100-m sandbag carry (30/50 lb)

600/800-m row

10 KB turkish get-ups (15/25 lb)

600/800-m row

50 air squats

Post Workout Mobility

Cooldown Stretch (Checkmark)

1 set:

:30 standing hamstring stretch/side

:30 pigeon stretch/side

:30 standing hamstring stretch/side

1:00 saddle stretch