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Sunday, April 3rd

2
Apr
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Sunday, April 3rd

16.2

Endurance WOD today at 10:45! Meet at 90th and 5th!

Skill

Every 90 Seconds for 5 Rounds:
Max handstand hold, freestanding if possible

WOD

As many rounds as possible in 15 minutes:
7 back squat, 225/155
14 handstand pushup
50 double under

Post rounds + reps to Comments.

Oly Class

Jerk
10 Minute EMOM

then

Overhead Squat
3-3-3-3-3

0 Response

  1. dtm

    If you’re running a few minutes late for the EWOD we’re going to be warming up just inside that entrance of the park on the dirt path that surrounds the reservoir. If you’re more than a few minutes late you’re SOL.

  2. Matt

    WOD: 3 + 13Rx, strict HSPU… Squats definitely felt heavy today. Would love to rep out 10s at this weight.

  3. ERIC S.

    Sunday Funday @empirestatecrossfit
    Front squats 3 reps
    205, 225, 245, 255, 265, 285

    Metropolis Wod 15min amrap
    5 rounds + 7 back squats Rx’d

  4. dtm

    Oly:

    Jerks 155(3)-165(3)-175(3)-185(2)-195(2)-205(FAIL, FAIL)
    Breaking a deuce for the first time got in my head. Soon enough.

    OHS 135-145-155-155-165(2)
    My hip flexors were still sore from the long run so I was having trouble getting out of the hole.

    EWOD!!
    Intervals running between everyone, distance unknown. Great job everyone! I’m happy people came out despite the cold and wind.

  5. johanna

    Oly:
    Jerk Singles EMOM: 95×2, 100×2, 105×2, 110×2, 115(f), 115×2, 120 (fx2)
    OHS Triples every 2 mins: 95-100-105-110-115(f the jerk twice)
    shoulders feeling weak today

    EWOD:
    3 miles in 27:15. Thanks Dan for organizing and running with each of us! Very cold and windy indeed.

  6. Kim

    Oly
    15 min Jerk EMOM
    Started at 83, worked my way up to 128# which tied my PR

    OHS triples – up to 103#

    EWOD
    3 miles including Harlem freaking Hill
    33:27
    Was sweating too much to offer free hugs to Villanova fans.

  7. cloudon

    Oly – Jerk 15 min EMOM – 155(3) 165(3) 175(3) 185(3) 195(2) 210(1)
    OHS 3×5 – 135(3) 155 165 failed on 3rd.

    WOD – shoulders burnt so modified to
    7 BS @ 255 / 21 push ups / 50 DUs – 4 rounds

  9. Matt

    Mainsite Wod from 2/3/16:

    Deficit Deadlift (45’s) 3-3-3-3-3
    255-265-275-285-290

    10m Emom Muscle-Ups
    4 every minute

  10. lizzy

    3 RFT of
    15 Back squats -95#
    30 Double unders
    45″ handstand hold
    16:08

    Dubs are getting better- stringing more together but still a bit broken.
    Kipping on the bar fun post workout.

  12. Tapout

    10 mim EMOM Split Jerks
    83-93-98(2)-103-108-113-118-123-128(f)

    WOD w/Brian
    30 sit ups – 21 KBS (16Kg)- 21 Box Jumps
    30 sit ups – 18 KBS – 18 Box Jumps
    30 Sit ups – 15 KBS – 15 BJ….to Round of 3
    16:25

  13. BAston

    Romanian DL’s 8×4 @ 75#

    Front Squats 5×5: 135/145/155/165/175 (7 back extensions between each set).

    Wod with Lisa (only did about 8 sit ups last round as my ass was ripping open). Finished about 30 seconds after her.

  14. J Cash

    21-15-9
    Muscle cleans @135
    Strict hspu
    14:30
    10 emom
    2 muscle ups and 4 muscle ups on the last minute

    Snatch grip deadlifts 5 reps
    135-155-185-195-205