March 30, 2015
CrossFit East River – WOD
Weightlifting
Power Clean (Establish 1RM. )
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Power or Squat.
Uncategorized
March 29, 2015
CrossFit East River – Yoga
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)
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