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.
Uncategorized
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
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.
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
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.
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
December 15, 2023
CrossFit East River – WOD
Row Interval (AMRAP – Reps)
2m ON : 2m OFF x 6
300/250m Row
+ Max Movement
r1) Jump Rope skill: CC / DU / CCDU / Triples
r2) Down Ups
r3) Jump Rope skill: CC / DU / CCDU / Triples
r4) Down Ups
r5) Jump Rope skill: CC / DU / CCDU / Triples
r6) Down-ups
A nice flush from the week with some opportunity to work on jump rope skills before tomorrow’s 12 Days of Christmas WOD
December 14, 2023
CrossFit East River – WOD
Weighted Pull-ups (Find a heavy 1 RM in 8 mins
)
– Athletes working on their first pull-up should record which band color they used.
Splendid (AMRAP – Rounds and Reps)
Teams of 2:
2 Rounds – cap 16
50 AKBS
40 V-ups / Tucks
30 Pull-ups
20 Burpees
Split the reps however
Athletes can split the reps however they choose but must go in workout order. Focus on keeping the sets small and unbroken.
December 13, 2023
CrossFit East River – WOD
Shoulder Press (Build to 5RM
E2x7
5-3-2-1-1-5..5)
Use the descending rep scheme to build weight but not to drain strength for the 5. Once you think you are ready for the 5RM attempt a couple attempts
Metcon (Time)
10 Wall Walks
20 Box Jump Overs
30 DBL DB Alt. DB Push Press (15/e)
December 12, 2023
CrossFit East River – WOD
Power Snatch (EMOM x 7
1 Power Snatch
1-1-1-1-1-1
– Build to 80%)
– Barbells come from the ground. Athletes should aim for strong leg drive and full lockout on the catch.
Metcon (AMRAP – Reps)
2m ON : 2m OFF x 4 sets
250/200m Row
6 Power Snatches
Max Burpee Over Barbell
s: 75/55
x: 95/65
+: 115/80
Feel – High heart rate and density
_ Athletes need to push the row to make sure they finish the snatches and allow for at least :30s of burpees.
_ The Snatches should be light enough to go unbroken.
_ Athletes can share bars
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