Uncategorized

CrossFit East River – WOD

Squat Snatch (E 2 x 6 sets
2-2-2-1-1-1
%: 75-77-82-87-92-95)

Use Pads – No Dropping.

New athletes should power snatch or catch where their mobility allows.

Always Open (AMRAP – Rounds and Reps)

AMRAP 7

7 Deadlifts

11 Box Jumps w/step down

s: 185/125 / Step-u[s

x: 225/155
No Dropping!

Target – The weight on the bar should be something you are comfortable moving for a lot of reps. We expect breaks to be because of pacing not due to strength limitations. Try to move steady through the Box jumps and keep good positioning on the deadlifts to remain efficient.

Read More

Announcements

Pump Session: ON
– Friday: 5 PM

CrossFit East River – WOD

NINTENDO 64 (Time)

Partner WOD:

64 Front Squats

64 Hang Cleans

64 Cal Row (bike if possible)

Cap 15 min

Rx: 145/105

Scale: 105/75

Split reps as desired in any movement order, but each movement must be completed in entirety before moving on to another. Example, you can begin with Row/Bike first, but you must complete the 64c before moving on to any other movement.
No Dropping the weights or your workout is over.

Abs – (No Measure)

3 RNDs:

8 Hollow Rocks

8 V-ups

8 Knee Tucks

8 Hollow Hold seconds

Read More

Announcements

Pump Session: ON
– Friday: 5 PM

CrossFit East River – WOD

Weighted Pull-ups (EMOM x 5
3 Weighted Pull-ups

Athletes can build or go straight across.

Banded athletes should find a band configuration that allows for 3-4 reps as well.)

Row it Back (Calories)

2m ON : 2m OFF x 6 sets

A1) 1:30 – Max Cals

A2) :30s AMRAP Pull-ups/ Push-ups / Ring Rows*

Alternate between Pull-ups & Push-ups:

r1 Pull-ups

r2: Push-ups

r3: Pull-ups

r4: Push-ups

r5: Pull-ups

r6: Push-ups

Cap the row at 1:30.

1 Unbroken set of Pull-ups and/or push-ups …

+ more reps after in any rep scheme desired in remaining time.
Flow: Athletes will complete the Row AND the gymnastics in the same 2:00m window. Athletes should give themselves enough time to do at minimum one unbroken set.

For the AMRAP portion: Athletes should grab one large unbroken set. The goal is to get a large set of Unbroken Pull-ups and Push-ups and then move on to smaller sets in the remaining period of time.

Reps for Pull-up / Push-ups (AMRAP – Reps)

Score for Pull-ups & Push-ups

Read More

Announcements

Pump Session: ON
– Friday: 5 PM

CrossFit East River – WOD

10 & 20 (Checkmark)

EMOM of (:30s Work / :30s Rest) x 5 Rounds

m1: 10 TTB

m2: 20 Lunge Steps Hold 30% of BW Plate(s)

m3: 10 Bent Over BB Row (70%-100% BW)

m4: 10 Wall Balls

m5: 20 AKBS

m6: Rest
Athletes have a target work time of :30 to complete the suggested rep amount.

Read More

Announcements

Pump Session: ON
– Friday: 5 PM

CrossFit East River – WOD

Shoulder Press (Every 2 x 5 sets:
6 Shoulder Presses
6-6-6-6-6
%: 65, 75, 80, 85+

*Pause on chest and overhead on each rep
*Finish out any failed strict press reps as Push Press)

Closing Time (Time)

2 Rounds for Time:

20 Dual DB/KB Shoulder to Overheads

20 Burpee Box Jumps

s: 35s/20s

x: 50s/35s

Time Cap: 9 minutes

Read More

CrossFit East River – WOD

Power Clean (Waves: Every :90 x 6 sets

3-2-1
(70-75-80%)
3-2-1
(75-80-85%+))

Athletes will start with 3 reps from the ground and build weight .

There are two waves each building to a little eavier than the last. Athletes should look to hit 85%.

Closing Time (AMRAP – Rounds and Reps)

AMRAP 10m

3-6-9-12-15…etc.

Deadlifts

Hang Power cleans

**Always: 35 DU / 50 Singles in between

s: 95/65

x: 155/105
Intent – Barbell cycling ladder

Target – The weight on the barbell today should force a few breaks as you get deep into this workout. Because it starts off with smaller sets, we want members to hold on to unbroken sets for 3-4 rounds before being forced to break. The double unders may become a bottleneck based on skill level.

Feel – Strength-endurance limited conditioning.

Read More

CrossFit East River – WOD

Back Squat (1 Back Squat build to 95%

E 2 x 8 sets
——————-
Set 1 – 10 reps BB
Set 2 – 6 reps @ 55%
Set 3 – 3 reps @ 65%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80%
Set 6 – 2 reps @ 85-87%
Set 7 – 1 rep @ 92.5 %
Set 8 – 1 Rep @ 95%)

Build to slightly heavier than last week. Prepping to for a re-test so we are getting the body familiar heavier weight. Form check and depth check.

Not Boot Camp (Time)

15-12-9-6-3

Front Squat

V-ups / tucks

s: 45/35

x: 75/55

+: 95/65

Time Cap: 8 minutes

Read More

Announcements

NO Pump Session this Friday

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Partner Rackie (Time)

In Teams of 2: cap 27

1,000/800m row

50 thrusters

50 Burpee Pull-ups

50 Thrusters

1,000/800m row

– split work as desired

s: 75/55

x: 95/65

+: 115/80

Read More

Announcements

🦃 Thanksgiving Schedule:
Wed:

AM: 6a – Canceled

+ADDING: 9a, 10a

PM: – ALL PM CANCELED

Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

——-

CFER Hoodies – 20% OFF

See slack for details. Go to:

fitness.tyr.com

Use gym access code: 05077

CrossFit East River – WOD

Trot The Turkey (Time)

6 RFT w/ Partner

400m Trot Together

20 V-ups – Synchro

18 Box Jumps – alternating

12 HR Push-ups – Synchro

Read More

Announcements

🦃 Thanksgiving Schedule:
Wed:

AM: 6a – Canceled

+ADDING: 9a, 10a

PM: – ALL PM CANCELED

Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

——-

CFER Hoodies – 20% OFF

See slack for details. Go to:

fitness.tyr.com

Use gym access code: 05077

CrossFit East River – WOD

Help’ings (AMRAP – Rounds and Reps)

3 Partner AMRAP 30m

P1)

5 Pull-ups

10 Burpees

15 Wall Balls

P2) Rows – Max Cals

P3) Rests

Score is Rounds and Cals.
Flow – P1 Completes 5, 10, 15 while P2 accumulates calories. P3 rests.

1 Round = 1 WOD (5, 10, 15)

Reps = Total Calories

Read More