March 29, 2015
Uncategorized
March 28, 2015
CrossFit East River – WOD
Warm-up
Shoulder mobility (No Measure)
Coach’s Choice
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Scaled: 65#/45#
March 27, 2015
CrossFit East River – WOD
Warm-up
Outlaw Connectivity (No Measure)
4 Rounds:
0:20 Seated Pike Stretch
0:40 L-Sit (Paralletes/Rings/Bar)
0:40 30* Handstand Hold
Shoulder mobility (No Measure)
Coach’s Choice
Weightlifting
Thruster (Establish a moderate 3RM)
Metcon
Something Dirty (Time)
For Time:
30 Kettlebell swings
30 Pull-ups
30 Walking lunges with KB
30 Knees-to-elbow
30 Burpees
30 Russian twists (with KB)
Rx: 53/35
Rx Plus: 72/53
March 25, 2015
CrossFit East River – WOD
Weightlifting
Squat Clean Thruster (3RM Cluster)
Metcon
2: “Rowing is Better With Friends” (Time)
With a partner, complete 6 rounds:
250m row
10 ab mat sit-ups
15 thrusters (<65/55#)
One partner completes a FULL round while the other rests, then the partners switch out and the other completes one full round until they each complete 3 full rounds (6 total).
This is a WOD we use in Foundations. Today’s Rx is 95/65.
March 23, 2015
CrossFit East River – WOD
Gymnastics
Box Jumps (Max Height )
Metcon
Metcon (Time)
For time:
70-lb. kettlebell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. kettlebell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dukettlebell bbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. kettlebell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. kettlebell snatches, 10 reps
15-foot rope climb, 1 ascent
Post time to comments.
March 23, 2015
CrossFit East River – WOD
Warm-up
Weightlifting
Back Squat (3×10 @ 60% 1RM)
Metcon
Metcon (Calories)
6 Rounds for Calories
Row 45s
Rest 90s
March 21, 2015
CrossFit East River – WOD
Warm-up
Bring Sally Up! (No Measure)
Hello Moby
Weightlifting
Paused Front Squat (3RM w/ 3 seconds in hole. no bounce.)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
March 9, 2015
CrossFit East River – WOD
Warm-up
Gymnastics
Metcon (No Measure)
3 Rounds (12 min)
Min 1: Gymnastics Complex
Min 2: 20 Wall Balls
Min 3: Rest
Rx:
-10 Strict Banded Pull-ups
-20/14
Rx+:
-4 Strict Chin-ups, 4 Strict Pull-ups, 4 Kipping, 4 Kipping C2B
-30 (or 12ft target w/ 20)/20
Metcon
Metcon (AMRAP – Reps)
FOR TIME:
100 Back Squats 95/65
Perform 5 Burpees EMOM
6 minute time cap.
Rx+ 135/95
September 12, 2013
Press
1-1-1-1-1-1-1
Back Squat
10×3 @ 85%
If you failed at all on ANY reps during last week’s squats, add no weight. (70%)
If you found last week’s squats challenging yet doable, add 5-10 lbs. (70% + 5-10 lbs)
If last week’s squats were a breeze, add 10-20 lbs. (70% + 10-20 lbs)
June 6, 2013
The past week has been a whirlwind of building our rig, assembling rowers and playing with Sasha.
We wanted to take a moment to thank everyone who has sent us an email, stopped by or given us a call, welcoming us to the East Village. We’ve received a ton of support from our neighbors. We can’t tell you how appreciative we are, and how excited we are about how receptive the neighborhood has been to CrossFit. We hope to carve out a niche for ourselves in the East Village.
On that note, we also made the EV Grieve this week, Crossfit East River coming to East Ninth Street and Avenue C. We think that’s pretty cool.
Get ready for Monday!
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