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CrossFit East River – WOD

Squat Clean (E 2 x 7
1-1-1-1-1-1-1)

Start at 65% and build to a heavy single.

– New athletes can Hang Clean and catch where their mobility allows.

– Athletes can also go off EMOM if they need an extra attempt in their warm-up sets.

A Running Cycle (Time)

4 Rnds – Cap 12

200m Run

4 Deadlifts

3 Hang Power Cleans

2 Front Squats

1 Jerk

s: 115/75

x: 155/105

+: 185/125
– Barbell cycling with a jump in HR.

– Athletes should use a weight they can go unbroken on the BB cycling portion.

– Athletes should rest enough after the run to ensure the bar stays up for the BB cycling.

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CrossFit East River – WOD

Bench Press (E 2: x 7
4-3-2-1-1-1-1
%: 60-75-80-85-90-95-101)

– Athletes can use the %s or base their jumps on what works best for them, but athletes should have a goal in mind and work their way slowly up to 101%.

– Athletes spot athletes.

Metcon (Time)

3 RNDs – Cap 11

16 HR Push-ups

16 DB Goblet Box Step-ups (alt.)

16 Lateral Pogo Burpees Over DB

s: 35/20

x: 50/35

+: 70/50
Lateral Pogo Burpee over DB

Classic triplet at high intensity.

Target – We want a strong effort and push throughout this workout. The step ups and burpees should be at a pace that allows members to maintain strong sets there. Expect that most will need to break the push-ups in later rounds.

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CrossFit East River – WOD

Overhead Squat (E 2:30 x 6
3-2-2-1-1-1

Scale: 5rm)

– We are testing the OHS today from the rack.

– Ensure a good build up in order to make sure positions are fully warmed up before attempting heavier weights.

– If anyone has not been doing OHS this cycle, have them perform 5 OHS with a very light load or empty bar/PVC to work on positions today.

Stabilization Midline (AMRAP – Rounds and Reps)

AMRAP 8min

2-4-6-8-10…etc. OHS

5-10-15-20…etc V-ups / Tucks

OHS: +2

V-up: +5

s: 45/35

x: 95/65

+:115/75
– The v-ups will challenge the stabilization of the BB for the OHS. Athletes should make sure they take their time to keep the bar OH for large sets in the squats.

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Announcements

🍁Fall Hoodie and T-Shirt Order!🍁

Fill out form for you size and color – LINK

💪 Pump Session is Back in Oct 💪
– Fridays: 5pm

CrossFit East River – WOD

Cover Charge (AMRAP – Rounds and Reps)

On a 25 minute running clock:

3k/2400m row buy in (switch every 500/400m)

AMRAP with remaining time:

2 Rope climbs

10 DBL DB Power Cleans and Jerks

12 Hand Release push ups

s: 35/20

x: 50/35

– After the row, split the work as desired
Target – Partners should switch on the rower every 500/400m. After they finish the row they can share the work in any way. Switch often enough that no one’s upper body reaches the point of failure.

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Announcements

– 🎢🧟‍♂️🎢 Six Flags – Poll – In or Out? Link

– Friday: Movie & Dogs 🌭 w/ Grill Master Jesus!
– 6:30pm BYOB
– Saturday 2pm – Lorely Beer Garden 🎃

– Six Flags: 10/22

CrossFit East River – WOD

Friday the 13th (Time)

3 Rounds for Time:

13 Sit-Ups

13 Hang Power Snatch – BB

13 OHS – BB

13 Bent Over Row – BB

13 Ring Rows

13 Box Jumps

13 Kettlebell Swings (50/35)(70/53)

13 Pull-Ups / Banded Jumping

13 Air Squats

13 Burpees

Cap: 25
Friday the 13th!!

10 Moves / 13 Reps

🎃🔪🩸

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Announcements

🍁Fall Hoodie and T-Shirt Order!🍁

Fill out form for you size and color – LINK

💪 Pump Session is Back in Oct 💪
– Fridays: 5pm

CrossFit East River – WOD

Hello Abs – sweat (Time)

For time

80/64c Row

40 TTB / Knee Raises / V-up[s

60/48c Row

60 Alt. Leg V-ups / Tucks

40/32c Row

80 Sit-ups

20/16c Row

Cap 30m
Intent – Long duration core burner

Target – Athletes should look to find a smooth and comfortable pace on the rower with large sets of core movements.

– Athletes should break the TTB early to avoid fatigue and spending too much time on breaks staring at the bar. 2s and 5s for most.

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Announcements

– 🧟‍♂️ Six Flags – Poll – In or Out?

– Friday 13th! Movie Night! 6pm BYOB

– 6:30pm start

CrossFit East River – WOD

Deadlift (E2 x 7
4-3-2-1-1-1-1
%: 65-75-80-85-90-94-101)

– NO DROPPING (if you pick it up, you can place it down)

– Build slowly and brace tightly to pull for a heavy single.

1,075 (Time)

5 RFT

200m Run

5 Deadlifts (65-70%)

5 C2B / Pull-ups / Strict Banded

5 Burpee Over Bar

cap: 12
– Athletes should use their new 1 RMs to move 65-70% smoothly in this WOD.

– All reps are small enough to go unbroken. Athletes should start moderately enough to build pace through the workout. For athletes building pull-up strength should opt for a banded strict pull-up variation.

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Announcements

– 🧟‍♂️ Six Flags – Poll – In or Out?

– Friday 13th! Movie Night! 6pm BYOB

– 6:30pm start

CrossFit East River – WOD

Push Press (E 2 x 6
3-3-2-2-2-3
%: 60-70-80-90-(92-95)-101)

– – We are retesting the push press today! Find a heavy 3.

– Repeat from 8/29

– The doubles before the 3RM attempt are aimed for athletes to feel a heavy bar without too much strength interference/loss for the 3RM attempt.

Crazy Eight (AMRAP – Rounds and Reps)

For total reps:

8 RNDS Working [60 sec ON/ 30 sec OFF]

2 Wall walks

4 Box Jump Overs

8 DB Snatch – alt

– pick up where you left off

s: 35/20

x: 50/35

+: 70/50

*12 minutes total
Intent – Small rep repeated intervals.

Target – Each movement should be in small enough chunks that athletes can stay unbroken and move at a slightly faster pace. The :30 second rest is built in to help recover and maintain that faster pace.

Feel – Higher intensity intervals.

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Announcements

🍁Fall Hoodie and T-Shirt Order!🍁

Fill out form for you size and color – LINK

💪 Pump Session is Back in Oct 💪
– Fridays: 5pm

CrossFit East River – WOD

Front Squat (E 2 x 7
4-4-3-2-1-1-1
%: 65-75-80-85-90-94-101)

– Finding a Heavy Single!

– Build slow and steady, use pads, belt up and lift heavy.

– Athletes should treat the early sets with respect and aim to carry perfect technique all the way through they heavy set.

– Breath. Brace. Lift.

Fire Breather (AMRAP – Rounds and Reps)

AMRAP 11

70 DU / 100 SU

37/30 Row cals

30 Wall Balls
This AMRAP should be performed at a steady pace on all movements. The double unders may require 1-2 planned breaks in later rounds. The row should be steady and the wallballs should be done in 1-3 sets with minimal rest.

Feel – Mainly aerobic conditioning.

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Announcements

🍁Fall Hoodie and T-Shirt Order!🍁

Fill out form for you size and color – LINK

💪 Pump Session is Back in Oct 💪
– Fridays: 5pm

CrossFit East River – WOD

Merry Go Round (AMRAP – Rounds and Reps)

AMRAP 30 – 2 partner team

12/10c Row

10 Burpee Box Jump Over

10 DB Snatch – Alt.

s: 35/20

x :50/35

+: 70/53

Alternate full movements.
Intent – Fast paced partner AMRAP.

Target – We want members to push the pace today since movements are alternating and they will get rest after each movement. Each set will be relatively quick so there will be just enough rest to transition to the next movement and keep moving.

Flow – The first partner will perform the row the next will perform the box jump overs, and carry on alternating full movements.

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