Uncategorized

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Sat Day (Time)

With a partner…break up however:

Buy-in:

– 200 Air Squats

– 100 HR Push-ups / Knees

– 2k Row

Into..

2 RNDs

30 TTB / Knee raises / V-ups

20 Squat Cleans

s: 95/65

x: 135/95

+: 155/105

Cap 30
– Teams can break up each movement how they see fit.

– Movements must be completed in order.

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Shoulder Press (BB: 7-10
5-3-1-1-1-1)

– Let’s run it back and give it another try! You know your attempts – go for it.

– Going for a heavy single today!!

– Get tight and press hard.

Metcon (AMRAP – Reps)

EMOM x 12

m1: Rope Climbs**(2x)

m2: Devil’s Press

m3: Wall Balls**(1/2)

m4: Rest

s: 35/20s

x: 50/35s

*Score is total reps*

**Only 1/2 the reps count for Wall Balls….

** Rope climbs count as 2x…
– With no rest between movements athletes should give themselves :10s buffer to switch movements.

– With Rope climbs being a longer duration move, ALL rope climbs count as DOUBLE.

1 Rope Climb = Score of 2

– With Wall Balls being the one movement to gain many reps, all Wall Ball reps will only count as .5

Example: 20 wall balls = Score of 10

SWEAT RIVER

April 27, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

inVested in your 20s (Time)

4 Rounds

400m Run

20 Pull-ups / Ring Rows

20 Ab-Mat Sit-ups

20 Russian Twists

20 Body Saw

x: 20# Weight Vest

+: 5 Rounds

Cap: 25

Barbell Bicep Curl (Finisher if time:
50 BB Curls
20 Band Tricep Push-downs every break

+: 75 / 25
++: 100/300)

WOD – Wed, Apr 26

April 26, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Clean and Jerk (Every :90 x 8 sets
%: 55.65.75.80.87 / 93.96.101
Build to a Heavy single
)

– Athletes can build to a heavy single today, either matching their previous 1 RM or trying to best it.

– Athletes can squat clean or power clean.

– Full arm/elbow lockouts (with ZERO arm bend are the only lifts that count)

– Reminder: In a meet you get 3 attempts

– Athletes should pat attention to their weight jumps to keep in mind for the weightlifting meet.

Meet attempts (suggestions)

Opener (First Attempt): 90– 93%

Second Attempt: 95 – 96%

Third Attempt: 100%+ (or the weight you want to hit)

Metcon (Time)

3 Rounds

15 HR Push-ups

30 Air Squats

Into

3 Rounds

6 TTB / Knee Raises

12 Jump Lunges

+: 15 Kipping HSPU / 15 TTB

Cap 10

WOD – Tue, Apr 25

April 25, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link
– Give something new a shot

– Sign-up even if a “maybe”

– May 6th @ CFER: TBD

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Front Squat (Find a Heavy Single
BB – 10
7 – 50%
5 – 65%
3 – 75%
1-1-1 (85—> 101%))

– Build to a heavy single in 1-3 attempts

Metcon (AMRAP – Rounds and Reps)

In 8min…

Buy-in: 400m run

AMRAP remaining

10 Box Jumps / Step-ups

20 V-ups / Knee tucks

30 DU / 50 Singles

WOD – Mon, Apr 24

April 24, 2023

Announcements

Weightlifting Meet Sign-up Sheet: Link
– Give something new a shot

– Sign-up even if a “maybe”

– May 6th @ CFER: TBD

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Snatch (Every :90 x 8 sets
%: 55.65.75.80.87 / 93.96.101
Build to a Heavy single
)

– Athletes can build to a heavy single today, either matching their previous 1 RM or trying to best it.

– Athletes can Power or Squat Snatch.

– Full arm/elbow lockouts (with ZERO arm bend are the only lifts that count today)

– Reminder: In a meet you get 3 attempts

– Athletes should pat attention to their weight jumps to keep in mind for the weightlifting meet.

Meet attempts (suggestions)

Opener (First Attempt): 90– 93%

Second Attempt: 95 – 96%

Third Attempt: 100%+ (or the weight you want to hit)

Toe the line (Time)

Every 2min x 5 Rounds (10min)

15/12c Row

8 Burpee to Line (to stand / no jump)

* Rest in remaining time.

* Score is slowest round.

s: 10/8c / 6 burpees

x: 15/12 / 8 burpees

+: 20/16 / 10 burpees
– Athletes should aim to be off the rower in 1:00.

– Athletes can share rowers, but Partner A must be off rower by 1:00. Reduce calories if need.

– Burpees to line: Hands and feet must start and finish on the line. Athletes must stand all the way up.

WOD – Sat, Apr 22

April 22, 2023

CrossFit East River – WOD

9a and 10a – Elizabeth

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Community WOD – Scavenger Hunt (AMRAP – Rounds and Reps)

AMRAP 22mins

P1: Runs 200

P2:MB Sit-ups w/Straight arms

P3:Burpee Box Jumps
– Partner 1 (The Runner) controls the pace.

– Partner’s 2 and 3 Work until the Runner returns.

– Athletes rotate until 5 Rounds are complete

*Athletes 1 is score person.

– If Athlete 1 makes itthrough the workout 5x + 5 BBox Jumps the score is 5+5.

WOD – Fri, Apr 21

April 21, 2023

Announcements

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Shoulder Press (BB: 7-10
5-3-1-1-1-1)

– Going for a heavy single today!!

– Get tight and press hard.

Metcon (Time)

5 Rounds

4 Devil’s Press

6 Shoulder-To-Overhead – DBs

8 Lunge Steps – DBs at side

10 Criss Cross / 20 Singles

s: 35/20

x: 50/35

Cap 10min

WOD – Thu, Apr 20

April 20, 2023

Announcements

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Shadows – Partner Workout (AMRAP – Rounds and Reps)

In 22mins

Buy-in: 3K Row

Alternate Full Rounds

5 Pull-ups

10 Push-ups

15 Air Squats

x: 20# Weight Vest
– Split the row however the team to decides to ensure a fast pace.

– After athletes will complete a full round before switching. With built in rest, athletes should look to go unbroken as long as possible.

WOD – Wed, Apr 19

April 19, 2023

Announcements

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Clean and Jerk (E :90 x 7 sets
1 Power Clean & Split Jerk

Sets 1.2.3.4: Building from 70%-90%

Sets 5.6.7 = Working at 90-93%

Sets 1-4: Building
Sets 5-7: Working Sets at 90%-93%)

– Athletes should look for 3 working sets at 90%+.

– With only 1 rep athletes should give a lot of attention to doing the single rep at weightlifting standards. Will arms locked out and strong finishes.

E2 by 10min (Time)

Every 2 min x 10 min (5 rnds)

12 P. Cleans

50 DU / 100 Singles

s: 75/55

x: 95/65

+: 115/75

Score: Cumulative time remaining.
– The goal is for both movements to be unbroken for as long as possible.

-1 break on cleans may be necessary in later rounds.

– Cap each set at 90 seconds to allowa 30 second transition.

Uncategorized

Announcements

CrossFit East River – WOD

Sat Day (Time)

Announcements

CrossFit East River – WOD

Shoulder Press (BB: 7-10 5-3-1-1-1-1)

Metcon (AMRAP – Reps)

Announcements

CrossFit East River – WOD

inVested in your 20s (Time)

Barbell Bicep Curl (Finisher if time: 50 BB Curls 20 Band Tricep Push-downs every break +: 75 / 25 ++: 100/300)

Announcements

CrossFit East River – WOD

Clean and Jerk (Every :90 x 8 sets %: 55.65.75.80.87 / 93.96.101 Build to a Heavy single )

Metcon (Time)

Announcements

CrossFit East River – WOD

Front Squat (Find a Heavy Single BB – 10 7 – 50% 5 – 65% 3 – 75% 1-1-1 (85—> 101%))

Metcon (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Snatch (Every :90 x 8 sets %: 55.65.75.80.87 / 93.96.101 Build to a Heavy single )

Toe the line (Time)

CrossFit East River – WOD

9a and 10a – Elizabeth

Elizabeth (Time)

Community WOD – Scavenger Hunt (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Shoulder Press (BB: 7-10 5-3-1-1-1-1)

Metcon (Time)

Announcements

CrossFit East River – WOD

Shadows – Partner Workout (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Clean and Jerk (E :90 x 7 sets 1 Power Clean & Split Jerk Sets 1.2.3.4: Building from 70%-90% Sets 5.6.7 = Working at 90-93% Sets 1-4: Building Sets 5-7: Working Sets at 90%-93%)

E2 by 10min (Time)

Shoulder Press (BB: 7-10
5-3-1-1-1-1)

Barbell Bicep Curl (Finisher if time:
50 BB Curls
20 Band Tricep Push-downs every break

+: 75 / 25
++: 100/300)

Clean and Jerk (Every :90 x 8 sets
%: 55.65.75.80.87 / 93.96.101
Build to a Heavy single
)

Front Squat (Find a Heavy Single
BB – 10
7 – 50%
5 – 65%
3 – 75%
1-1-1 (85—> 101%))

Snatch (Every :90 x 8 sets
%: 55.65.75.80.87 / 93.96.101
Build to a Heavy single
)

Shoulder Press (BB: 7-10
5-3-1-1-1-1)

Clean and Jerk (E :90 x 7 sets
1 Power Clean & Split Jerk

Sets 1.2.3.4: Building from 70%-90%

Sets 5.6.7 = Working at 90-93%

Sets 1-4: Building
Sets 5-7: Working Sets at 90%-93%)