Uncategorized

WOD – Wed, Dec 27

December 27, 2023

Announcements

Modified Holiday Schedule

25th: WOD: 9a

// OG: 10a
26th – 29th:

WOD 9a & 4:30p

// OG: 10a, 11a, 3:30

30th: Normal Schedule 

CrossFit East River – WOD

Deadlift (E:90 x 8
1 Deadlift
)

No dropping.

Athletes should look to build to a moderately heavy deadlift before the WOD aim for 80%-85%.

Prioritize set-up and sound mechanics.

231227 (AMRAP – Rounds and Reps)

AMRAP 8 mins

2 wall walks

2 deadlifts (205/315 lb)

s: 185/125

x: 315/205
NO DROPPING.

-Full body couplet with complimentary movement functions.

– High skill and heavy load.

Aim for 8+ rounds EMOM style, advanced athletes aiming for 16.

– Deadlifts should feel heavy, and will likely need to be performed in singles.

:10 or less of rest between reps.

WOD – Tue, Dec 26

December 26, 2023

Announcements

Modified Holiday Schedule

25th: WOD: 9a

// OG: 10a
26th – 29th:

WOD 9a & 4:30p

// OG: 10a, 11a, 3:30

30th: Normal Schedule 

CrossFit East River – WOD

Partner TGU (Time)

With a partner in 8mins

40 Turkish Get-ups

Only one partner works at a time.

Athletes should pick a weight for 4-5 reps in a row.

Metcon (Time)

2 Rounds – cap 15

50 DB Snatches Alt.

50 Wall Balls

s: 35/20

x: 50/35

+: 70/50
High-volume workout with large/unbroken sets.

Athletes should aim for 15- 20 reps per movement.

Target 8-12min.

WOD – Mon, Dec 25

December 25, 2023

Announcements

Modified Holiday Schedule

25th: WOD: 9a

// OG: 10a
26th – 29th:

WOD 9a & 4:30p

// OG: 10a, 11a, 3:30

30th: Normal Schedule 

CrossFit East River – WOD

Plays Some Christmas Music (Time)

For time:

20 Power Cleans (115/80)

24/20 Calories on Rower

12 Pull-ups

25 TTB

Rest 4 Mins

25 TTB

12 Pull-ups

24/20 Calories on Rower

20 Power Cleans (115/80)

WOD – Sat, Dec 23

December 23, 2023

Announcements

Modified Holiday Schedule

25th: WOD: 9a

// OG: 10a
26th – 29th:

WOD 9a & 4:30p

// OG: 10a, 11a, 3:30

30th: Normal Schedule 

CrossFit East River – WOD

TTT Christmas ⛄️ Snowman Drawing Throwdown (Time)

For time: With a partner ⛄️

– Snowman Drawing Edition–

Base Snowball = 100 DDU

Body Snowball = 75 Cal Row ⁣

Head Snowball = 50 Burpees ⁣

Hat = 100 DU / 100 SU

Eyes = 75 Cal Row ⁣

Nose = 50 Air Squats – Synchro

Mouth = 100 Double Unders ⁣ / 100 SU

Pipe = 75 Cal Row ⁣

Arms = 50 Burpees ⁣

Buttons = 100 DU

Scarf = 75 Cal Row ⁣

Eyebrows = 50 Lunges- Synchro ⁣
*In pairs. Once you complete each movement, you may Draw on the board the next part of the snowman. ⛄️

– you cannot move from one exercise to the next until ALL reps have been completed for that movement and you draw that portion of the snowman.

There are two scores for this workout

1. Fastest time to complete the snowman

2. Best Snowman drawing picked by the TTT community

Will post your completed photo to Instagram using #tttAffiliate & tagging @trainingthinktank

WOD – Fri, Dec 22

December 22, 2023

CrossFit East River – WOD

Metcon (No Measure)

Clean and Jerk prep and build.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
All athletes use pads.

WOD – Thu, Dec 21

December 21, 2023

CrossFit East River – WOD

Dubai OG Chipper (Time)

800/640m Row

40 A-Jumps (plates at knee height)

30 Single Arm Devils Press (50/35)

20 Deck Squats (25 plate/15 plate)

10 C2B / Banded

20 Deck Squats (25 plate/15 plate)

30 Single Arm Devils Press (50/35)

40 A-Jumps (plates at knee height)

800/640m Row

+: 70# DB, 45# plate, BMU

Time Cap = 30

WOD – Wed, Dec 20

December 20, 2023

CrossFit East River – WOD

Shoulder Press (Build to a heavy single
5-3-1-1-1-1)

Find a heavy single strict press. Athletes should look to build quickly to avoid burning the shoulders out early.

Stations (AMRAP – Reps)

EMOM x 4 Rounds

m1: Wall Walks / as far as can / inch-worms

m2: Front Squats

m3: Cals Row

m4: Rest

s: 105/75

x: 145/105

Score is max reps
– Fight gone bad style metcon.

Target – We are looking to minimize rest breaks in each minute to accumulate as many reps as possible. Find a steady pace to hold throughout. A good strategy is to plan to stop about 5 seconds early to move to the next movement. Most movements will require breaks at some point so try to plan ahead for where those breaks will be.

Feel – High intensity grind.

Flow – If needed stagger to start at different minutes to share equipment.

WOD – Tue, Dec 19

December 19, 2023

CrossFit East River – WOD

Pulling Test

Re-test from 10/27

Pick one of the 4 tests based on strength level:

– MAX Strict CTB Pull-Up

– MAX Strict Pull-Up (if unable to do strict CTB)

– MAX Chin-ups – Supinated (if unable to perform strict pull-up)

– MAX Passive Bar Hang

Chest-To-Bar Pull-ups

Pull-ups (Record here if doing Pull-ups)

Bar Hang (Time)

– Full hang

– Feet cannot touch ground
Record here if doing hang.

Chin-Ups (Record here if doing chin-ups)

Two Pair (AMRAP – Rounds and Reps)

6 Total Rounds: (3 of each) (18min)

(AMRAP 2min / REST 1 min)

A) Odd rounds (1,3,5)

10 toes to bar / knee raises

10 hand release push ups

–switch–

B) Even rounds (2,4,6)

10 Single DB box step ups (50/35)

30 DU / CC / 45 SU

–switch–

Format: A, B, A, B, A, B
Feel – Steady push with short rest breaks.

Flow – Perform one couplet as an AMRAP for the first 2 minute window. After the 1 minute rest start the second couplet.

– Restart each couplet from the beginning with each new round. 3 rounds per couplet. If needed stagger half the class on one couplet and half on the other to save space and equipment.

Score is total rounds + total reps

WOD – Mon, Dec 18

December 18, 2023

CrossFit East River – WOD

Squat Snatch (Build to a heavy single.
E :90 x 9
1-1-1-1-1-1-1-1-1)

All use pads.

Athletes not ready to perform a 1 RM attempt or still working on technique can work in the 75%-80% range and catching where their technique and mobility allows.

Move Quick (AMRAP – Reps)

2m ON : 2m OFF x 4 Rounds

10/8c Row

10 Burpee Box Jump Overs

Max DB Snatches

s: 35/20

x: 50/35

+ 70/50
Athletes can share rowers and boxes.

Look to get off the row quick and go unbroken on the burpee box jump overs give :30 to accumulate snatches.

Reduce volume of Burpee box jump overs if unable to get to the DB for Snatches.

WOD – Sat, Dec 16

December 16, 2023

CrossFit East River – WOD

12 Days of Christmas.2 (Time)

1 – Burpee Over Bar

2 – Thrusters

3 – Shoulder To Overheads

4 – Front Squats

5 – Hang Power Cleans

6 – Deadlifts

7 – Wall Balls

8 – Jump Lunges

9 – HR Push-ups

10 – DB Snatches (70/50/35/20)

11 – DB Renegade Rows

12 – Burpees or 12 oz…

s: 45/35 (elveS)

x: 75/55 (xanta’s)

+: 115/80 (+reindeer)

++: Back down (rudolph)
—

Like the song! Start at one and move through the movements.

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1… etc. etc

All BB movements can also be done with a pair of DBs.

rx: 50/35

Uncategorized

Announcements

CrossFit East River – WOD

Deadlift (E:90 x 8 1 Deadlift )

231227 (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Partner TGU (Time)

Metcon (Time)

Announcements

CrossFit East River – WOD

Plays Some Christmas Music (Time)

Announcements

CrossFit East River – WOD

TTT Christmas ⛄️ Snowman Drawing Throwdown (Time)

CrossFit East River – WOD

Metcon (No Measure)

Grace (Time)

CrossFit East River – WOD

Dubai OG Chipper (Time)

CrossFit East River – WOD

Shoulder Press (Build to a heavy single 5-3-1-1-1-1)

Stations (AMRAP – Reps)

CrossFit East River – WOD

Pulling Test

Chest-To-Bar Pull-ups

Pull-ups (Record here if doing Pull-ups)

Bar Hang (Time)

Chin-Ups (Record here if doing chin-ups)

Two Pair (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Squat Snatch (Build to a heavy single. E :90 x 9 1-1-1-1-1-1-1-1-1)

Move Quick (AMRAP – Reps)

CrossFit East River – WOD

12 Days of Christmas.2 (Time)

Deadlift (E:90 x 8
1 Deadlift
)

Shoulder Press (Build to a heavy single
5-3-1-1-1-1)

Squat Snatch (Build to a heavy single.
E :90 x 9
1-1-1-1-1-1-1-1-1)