CrossFit East River – WOD
Warm-up
Weightlifting
Back Squat (3×10 @ 60% 1RM)
Metcon
Metcon (Calories)
6 Rounds for Calories
Row 45s
Rest 90s
6 Rounds for Calories
Row 45s
Rest 90s
Hello Moby
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
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
FOR TIME:
100 Back Squats 95/65
Perform 5 Burpees EMOM
6 minute time cap.
Rx+ 135/95
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)
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!
We’re excited to announce that we’ll be opening on June 10th!
You can sign up for your first class right now on our schedule page.
You can follow CrossFit East River on Facebook and Twitter.
If you’re looking for a workout in the meantime, check out the CrossFit Main Site, www.CrossFit.com