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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

Bells & Toes (Time)

4 Rounds – Cap 25

500/400m Row

50 CC / 75 Singles

20 DBL KB Push Press

10 TTB / Knee Raises

s: 35/26

x: 53/35

+: More than Rx
This volume on the push presses may limit those with limited shoulder endurance. Athletes should look to choose to break the sets rather than be forced to break.

Pump Sesh – 11/10 (Weight)

A) Superset (E3MOM) x 4 sets (last set dropset)

A1) Incline bench 8-12

A2) Bent over rows 8-12

B) Superset (E3MOM) x 4 sets

B1) Flat DB fly 8-12

B2) Pull-ups/ring rows 8-10

C) (: 20s ON / :15s OFF) x 4 Sets

Diamond pushups

Banded chin ups

Banded Tricep pull-downs

Barbell Bicep curls

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CrossFit East River – WOD

Steady 2 (Time)

4 Rounds for time (cap 30)

400m run

2-5 Ring Pull-ups / RR

5 Dips (Rings/boxes/ paralletes)

10s Top Dip Support

15s Active Bar Hang

20/sd DB Standing Side Bends

25 V-up / Tucks

+: RMU
Athletes should try and stay locked out after the dip for the support if able with locked elbows.

Steady 2 (Time)

4 Rounds for time (cap 30)

400m run

2-5 Ring Pull-ups / RR

5 Dips (Rings/boxes/ paralletes)

10s Top Dip Support

15s Active Bar Hang

20/sd DB Standing Side Bends

25 V-up / Tucks

+: RMU

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Announcements

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

CrossFit East River – WOD

Shoulder Press (E 2:30 x 4 sets:
10 – 50%
8 – 60%
6 – 65%
4 – 68-72%

*Finish remaining reps as Push Press.)

– If anyone fails a set they should finish it out by performing touch and go Push Presses.

50 BB Presses (Time)

For Time:

50 Strict Presses @ 45/35 lbs

Time Cap: 3 minutes

*Adjust to complete in at least unbroken sets of 10 reps.

3 min cap
Consider this a drop set finisher for the strength portion.

D.”Double Trouble” (AMRAP – Rounds and Reps)

AMRAP 12min

A1) 2 rounds

32 Single Unders

16 DB snatches

—

A2) 2 rounds

32 Double Unders

16 single arm DB Hang Power Clean and Jerks

*move back to top of A1 when complete.

s: 35/20

x: 50/35

+: 70/50
* Every round is = to 1 round.

4 rounds tota (A1+A2) before repeating.

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CrossFit East River – WOD

“Tortoise and the Hare” (AMRAP – Rounds and Reps)

On a 30 minute running clock:

Accumulate as many sets as possible while increasing pace per set:

400m run

12 hang power cleans

12 front squats

12 CTB pull ups / Pull-ups / RR

–rest 90 sec between sets —

s: 95/65

x: 135/95

+: 155/105
Target – The goal of this longer duration metcon is to have negative splits across the workout. We are expecting 4-6 rounds so plan paces accordingly to be able to get faster. Start off at a very steady pace especially on the run. The weight should allow for some unbroken sets but most will need 1 break. The CTB should be planned to break early unless a athletes can hold unbroken for all rounds.

Feel – Increasing intensity aerobic work.

Flow – Rest :90 after each interval before starting the run again.

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CrossFit East River – WOD

Snatch Complex (E2MOM x 5 sets
Snatch Pulls + Squat Snatches

3 sets: 2+2 (67-77%)
2 sets: 1+1 (80-83%))

*Format is – building in weight.

2 snatch pull + 2 snatch x 3 sets;

– We are building on snatches from 2 weeks ago by decreasing the reps and increasing the load.

– The weights should start off moderate and build slightly over the sets.

“Back to the Wall” (Time)

For Time: Cap 9m

10 Wall walks

50 Back Rack Reverse Lunges

30 KHSPU / 15 Negatives (2:1)

s: below

x: 95/65

+: More than rx

Scale 1:

For time:

10 Scaled distance wall walks

50 Barbell back rack lunge steps (75/55)

30 Hand release Push ups

Scale 2:

For time:

30 Inch Worms

50 DB Lunge steps

30 On Knee push ups
ntent – Density pressing gymnastics work.

Target – We want members to push the wall walks in order to get right into the lunges. The lunges should be done at a steady pace. Advanced members may be able to hold unbroken but most will need to plan a break. After completing the lunges try to approach the HSPU with a plan knowing the shoulders are pre fatigued from the wall walks.

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Announcements

Saturday: Meet at the track

Take 10th st or 6th across FDR

TRACK MAP LINK

CrossFit East River – WOD

OUTDOOR TRACK WOD

Meet at the track. Bring a jacket and hat.

Map – link

https://maps.app.goo.gl/EAtSdVnYW5hrhHqr9

“Take My Breath Away” (AMRAP – Rounds and Reps)

12 minute AMRAP w/ Partner

8 Shuttle Runs (down and back = 1`)

8 Squats + 6 Burpee Broad Jumps

*Partners will work simultaneously but can’t switch until their partner has finished the other movement.

Rest 7m before mile run.
Score is total added for both partners.

1-Mile Run (Time)

Max Effort 1-Mile Run
Start exactly 7m after WOD.

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CrossFit East River – WOD

Weighted Pull-ups (EMOM x 12m (6 sets)
m1: 4-6 Weighted Pull-up
m2: Kipping C2B for :15 seconds
)

Intermediate (Consistent pull-up, want better CTB):

Min 1: 4-6 Strict Pull-Ups

Min 2: 6-8 perfect kip/beat swings

Beginners (with less than 3 pull-ups):

Min 1: 4-6 Band

Min 2: 6-8 perfect kip/beat swings

“Beach SZN” (Time)

For time: cap 10

75 Overhead squat for time

* at the top of each minute, perform 5 V-up

* 15 sec cap on V-up work

s: 75/55

x: 95/65

+: (Athletes Choice)

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CrossFit East River – WOD

Rope Climb Practice (No Measure)

8-10m Practice

Practicing heel hook

– from box

– from standing

Practicing standing with legs and using arms minimally.

G rip’it (AMRAP – Reps)

:90 ON : :90 OFF x 6 sets

2 Rope Climbs / 1 Rope Climb or Attempt

6 Burpee Over KB

Max AKBS

s: 35/26

x: 53/35

+: 70/53

Scaling options

Rope –

– 1 Attempt of 1 Hook & Stand

– Hand-over-Hand

a) seated or b) laying

– Lateral Hops over line

– Russian Swings / KB Deadlifts
– If equipment is limited, stagger groups so half the class begins on the rope at 0 and half begins at 90 to alternate working windows.

– If no ropes are available substitute 12 TTB for 2 Rope Climbs.

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CrossFit East River – WOD

Shoulder Press (E 2:30 x 4 sets
10-45%
8-55%
8-60%
8-65%

*Finish any remaining reps in the set as push press.)

– This is the start of our strict press progression with some volume sets.

– Percentages are based on the estimated MAX from last weeks 5 RM.

– If you fail any reps, finish the remainder of that set as push press.

“Halved” (Time)

5 Rounds for Time:

35 Double-Unders

9 Shoulder to Overheads @ 135/95 lbs

Time Cap: 8 minutes

Scaled:

5 rounds for time

50 Single unders

9 Shoulder to OH 95/65lb (43/30kg)

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CrossFit East River – WOD

Halloween Origins

Halloween holiday has its roots in the ancient Celtic festival of Samhain (a Gaelic word pronounced “SAH-win”), a pagan religious celebration to welcome the harvest at the end of summer, when people would light bonfires and wear costumes to ward off spirits and ghosts. In the eighth century November 1 was designated as All Saints Day and came to incorporate some of the traditions of Samhain. The evening before All Saints Day was known as All Hallows Eve, and later, Halloween.

Dance With The Devil In The Pale Moon Light (Time)

With a partner:

6 Rounds each (12 total)

6 Single Arm Devil’s Press

6 TTB / Knee Raises / Tucks

6 Burpee Pull-ups

cap: 66m

s: 35/20

x: 50/35

+: 70/50

*You go I go p/ round

*Partner completes full round while other partner rests.
Each round athletes should pray to go unbroken. Use a DB light enough and a pull-up bar low enough to get the chin over the bar.

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