CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Goat Day”

OR

“Georgie”

AMRAP 21:

7 Burpees

11 Push-Ups

22 Kettlebell Swings (53/35 lb)

Buy-in: 65 Sit-Ups

*This workout is shared with us by George’s sister, Jolene Taylor.

George was taken at the young age [of 51]. Born 7-22-1965 and passed 12-25-2016. He lived by the motto “Once a Marine Always A Marine!” Anyone who knew Georgie knew he was most proud of his service as a Marine. No matter how bad his struggles were he never lost the pride of being in the Marine Corp. He loved serving his country and actually tried to rejoin the Marine Corp but due to his diabetes and health issues he wouldn’t be able to. You almost never saw him without wearing Marine Attire, especially his cap. Also anyone who knew him no matter from where or when or circumstance would always say how open and loving his personality was and his humor was loved by everyone and could make anyone and everyone laugh and come up with a imitation or hilarious saying on the drop of a hat. Georgie had a complete natural charm. Always smiling and thankful. I can hear him now saying “Thank yee” and I “persheate it” haha. Georgie had a military upbringing and so much like his father, carried the same name but Jr, so proud of being in the US Marine Corp and loved so much being around Veterans and listening to them. Our dad served in the Navy and then worked and retired as the deputy director for the Dept. of Veterans Affairs helping other veterans. Our Uncle was injured and shot in the head during D-Day and earned a purple heart.

His family loves and misses him dearly. This WOD was created in hopes to bring a smile and honor his loving memory.” – Jolene Taylor

CrossFit Empire South – CrossFit

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Overhead Squat

E2:00 x 5

1 Tempo OHS

1 OHS

*5 seconds down, 2 second pause in the bottom

*Build in weight, start at 60%

Metcon (3 Rounds for reps)

“Slap Happy”

AMRAP 5:

Buy In: 100 Double Unders

12 OHS (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 OHS (115/85)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 OHS (135/95)

4 Burpee Box Jump Overs (24/20)

C.E.

A.) Strict HSPUs

10 Sets For Time:

40% of Max Strict HSPUs

B.) Snatch Balance

5 sets of 2

*Start @ 50%

CrossFit Empire South – CrossFit

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Clean Complex

EMOM x 10

Build to heavy complex or choose a challenging weight for all 10 rds of:

1 Hang Power Clean + 1 Power Clean

Metcon (Time)

“Power Ranger”

For Time:

15 Power Cleans (155/105) 


600 Meter Run

10 Power Cleans (155/105)

400 Meter Run

5 Power Cleans (155/105) 


200 Meter Run

C.E.

A.) Aerobic Capacity

On the Bike, complete 10 sets of:

:45s work

:45s rest

*first 15s is a light pace, second 15s is moderate pace, third 15s is fast pace

B.) Front Rack Lunges

2 sets of 12 @ 52% of Front Squat 1RM

CrossFit Empire South – CrossFit

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Back Squats

E2:00 x 6

3 reps @ 79%

1@ rep 89%

3 @ 82%

1 @ 92 %

3 @ 85%

1@ 95%

Metcon (AMRAP – Rounds and Reps)

“Eighteen Wheeler”

AMRAP 18:

12/9 Cal Bike or Row

15 WBS (20/14) (10’/9’)

12 Alternating DB Snatches (50/35)

9 T2B

*200m Run Optional In Place Of Bike Or Row

C.E.

A.) Not For Time:

27 GHD Sit Ups, 25’-50’ HS Walk

21 GHD Sit Ups, 25’-50’ HS Walk

15 GHD Sit Ups, 25’-50’ HS Walk

Directly Into

10-8-6-4-2

Strict C2B Pull Ups

Ring Dips

CrossFit Empire South – CrossFit

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Metcon (Time)

“Adderall” Teams of 2

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Both partners run together. Max reps broken up as desired between partners.

Score is total barbell reps completed.