3.14.18 Unloaded

CrossFit Empirical – Empirical Unloaded

2: Metcon (No Measure)

4 rounds:

1min. WallBalls

1min. KBS

1min. Military Press

1min. Bike

1min. Rest

1: Metcon (No Measure)

400m Run


1min Rest


3 x 100m Sprints
Sprint to the 200m mark, then walk back. That will be your rest.

3: Metcon (No Measure)


2 rounds:

30sec Forward Plank

30sec Plank Dips

30sec Side Plank (R)

30sec Side Plank (L)

30sec Rest


CrossFit Empirical – CrossFit

1.: Hang Power Clean (4 sets of 2 @70%)

hang power clean from above the knee.

2.: Metcon (Time)


For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)


100-80-60-40-20: single unders

deadlifts (105/75)

The workout flows from double unders to abmat sit-ups to deadlifts. Athletes will begin by completing 100 double unders, then 50 abmat sit-ups, and 25 deadlifts. They will then start back at 80 double unders and move through in that order until completion. Choosing a weight on the barbell that athletes are capable of completing 25+ repetitions unbroken and a variation and/or rep number on the rope that they can perform 50+ repetitions unbroken will help them hit the appropriate stimulus for this workout.

3.12.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

2 rounds:

(3min on/90sec rest)

Station 1:

20 Weighted Walking Lunges

10 Jumping Lunge Complex

(Left, Center, Right)

Station 2:

10 Double KB Banded Squats

10 Banded Jump Squats

Station 3:

10 Weighted Bulgarian Split Squats

15 Single Leg Bench Crossovers (repeat on other leg)

Station 4:

10 KB Straight Legged DL

10 KB Step-ups w/Kickback

3.11.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

3 rounds

4 x 100m Sprints

– 30sec rest between Sprints

– 2min rest between Rounds

2: Metcon (Time)

5 Rounds:

27 Air Squats

21/15 Calorie Schwinn Bike

15 Kettlebell Swings (53/35)
If unable to Schwinn Bike, complete a 15/12 Calorie Row

3: Metcon (No Measure)


15 Abmat Sit-Ups

20 Supermans

25 Flutter Kicks


CrossFit Empirical – CrossFit

1.: Metcon (AMRAP – Rounds and Reps)


Teams of 3


20/15 Calorie Row

7 Box Jumps (24/20)

7 Chest to Bar Pull-Ups



n this team of 3 workout, athletes will try to rack up as many calories on the rower as they can in 25 minutes. The score will be total calories, with the other two movement being prerequisites to getting back on the rower. The rower will always be going today. Once partner one clears the erg, they will move onto the box jumps and partner 2 will begin rowing, and so on. These are regular box jumps, meaning athletes will come to full extension at the top of each rep. The pull-up variation athletes choose should be something they can get done in 1-2 sets without a doubt.


CrossFit Empirical – CrossFit

1.: Metcon (Time)



2 rounds for time of:

100 double-unders

20 overhead squats (115/80)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (50/35)

100 double-unders

12 bar muscle-ups

FITNESS- scaled

2 rounds for time of:

100 single-unders

20 overhead squats (45/35)

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches (35/20)

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes