WOD – Sat, Aug 26

August 26, 2023Uncategorized

Announcements

Ladies WOD: 8/26
– 10am
– Free for Friends!
– Brunch after 😋
Register Here – Link to FREE TRIAL

rollercoasterConey Island – Sat. Sun. Poll –
– Sept 9 or 10

CrossFit East River – WOD

“The 1961 Ferrari GT California” (Time)

Teams of 3:

For Time:

150 OH Lunges (Fwd or Bwd)

120 Push-ups

150 Wall Ball Shots

120 Bar Facing Burpees

s: 45/65

x: 95/65

+: 115/75 / C2B

* Every 3 minutes, including 0:00, one athlete has to get to a machine and perform 10/7 cals before continuing your work.

** Must alternate who performs Cals each interval**

*** Athletes cannot move to next movement unless all reps are completed***

Time Cap = 30 min
– Must complete all reps of one movement before moving on to the next.

– Split reps however. Some athletes can do more reps than others on a particular movement if the team chooses that strategy.

Ladies WOD 2 (Time)

For time: 20m Cap

Cash in: 60 cal row (split)

Synchro with partner:

30 sit ups (med ball/body weight)

30 air squats (med ball/body weight)

30 alternating DB snatches

30 pull ups/ banded

30 air squats (med ball/ body weight)

30 sit ups (med ball/body weight)

Cash out: 30 cal row (split)