July 4, 2023
CrossFit East River – WOD
INDEPENDENCE DAY – JULY, 4 1776 (Time)
7 Rounds:
4 Power Cleans
17 Sit-ups
7 HR Push-ups
6 TTB / knee raises
s: 135/95
x: 185/125
Uncategorized
July 3, 2023
CrossFit East River – WOD
Metcon (AMRAP – Reps)
EMOM x 5 RNDs
m1: Box Jumps
m2: DB Snatches
m3: Burpee Pull-Ups
m4: Rest
s:35/30
x:50/35
+:70/50
July 1, 2023
CrossFit East River – WOD
2For Fran (Time)
In teams of 2:
Both athletes working….
42*-30*-18*
Thrusters
Pull-ups
s: 65/45
x: 95/65
+: 115/85
*A does Fran while B Row
2 Scores:
1- Score for Time
1 – Score for Cals
– Both Athletes work at the same time
– If any partner stops, both must stop.
Fran Row cals (Calories)
Row cals
June 30, 2023
CrossFit East River – WOD
Snatch (1-1-1-1-1-1
Build to a heavy single)
– Build slowly and hit a heavy single.
– Power Snatch or Squat Snatch
Shoulder Lean (Time)
30-20-10: Deadlifts
10-8-4: Wall Walks
cap 11
s: 115/85
x: 155/105
+: 205/135
-Weight should allow for members to cycle 5-8 reps at a time on deadlifts.
-The wall walks are expected to be a bottleneck and may need to be broken up to keep up a consistent pace toward the end.
June 29, 2023
CrossFit East River – WOD
Buckle Up (AMRAP – Rounds and Reps)
AMRAP 20 with Buy In:
Buy In:
Row 2000/1600 meters
Then AMRAP:
15 CC/DU or 40 Singles
10 Box Jump Overs
5 HSPU / Box / HR Push-ups
+: Criss Cross Double Unders / Wall Facing
*step down on box jump overs
– Athletes can sub a 1-Mile run for Row
– Scale BJO to Box Step overs.
– Athletes can kip the HSPU but should work in a rep and range that makes them challenging.
June 28, 2023
CrossFit East River – WOD
Heads Up 7 Up (Time)
4 Rounds for Time:
7 Power Cleans
7 Chest-to-Bar Pull-Ups / banded
7 Front Squats
7 Toes to Bars / knee to chest
7 Burpees over Bar (facing if space)
**Rest 1 minute between each round**
s: 95/65
x: 135/95
+: 155/105
Time Cap: 20 minutes
June 27, 2023
CrossFit East River – WOD
61 (Time)
60 SA OH Lunges
–Rest for 1 minute–
60 SA KB Push Press
–Rest for 1 minute–
60 SA Kettlebell Swings
–Rest for 1 minute–
60 V-Ups / Knee Tucks
–Rest for 1 minute–
60 Goblet Squats
s: 35/26
x: 53/35
+: 70/53
Time Cap: 25 minutes
SA = Single Arm
– Athletes can switch arms as they desire but must complete 30 reps on each side and go in movement order.
– Lunges can be forward or backward, walking or in place.
June 26, 2023
CrossFit East River – WOD
Back Squat (10-5-3-3-3-3…
Build to a Heavy 3.)
– Re-test from 5/8.
– Belt up, get braced, and squat smooth.
– When form begins to be compromised – call it.
Bears Play (AMRAP – Rounds and Reps)
AMRAP 10
10 Burpee To Line
Bear Crawl to Wall
15 Wall Balls
Bear Crawl Backward to line
x; 20/14
+: 30/20
– Athletes begin at far end of platform away from their wall ball target with Ball in front of them.
– Athletes perform their Burpees behind the ball.
– Then, they Bear Crawl forward and push their ball forward with them ( they cannot roll the ball to the wall, they must push the ball as they go w/ each hand)
– At the Wall Athletes perform their 15 WBs
– Athletes Bear Crawl Back to their starting line
Repeat
June 24, 2023
CrossFit East River – WOD
PRIDE
On Saturday, June 28, 1969, in New York City, lesbian, gay, bisexual, transgender, and queer (LGBTQ) persons fought back following a police raid on The Stonewall Inn, a gay bar in Greenwich Village which resulted in bar patrons, staff, and neighborhood residents rioting onto Christopher Street outside. This and further demonstrations over the following nights were the watershed moment that launched the modern LGBTQ rights movement and the impetus for organizing Pride marches on a much larger public scale. LGBTQ Pride Month is currently celebrated each year in the month of June to honor the 1969 Stonewall Uprising in Manhattan.
STONEWALL (Time)
With a partner:
Buy-in: 1969m Row
Then…
6 RNDs
28 DU / 56 Singles
19 Thrusters
6 Toes to Bar
9 Burpees Over Bar
x: 95/65
Partners can split up the reps however they see fit, but must go in movement order.
COMMUNITY WOD – 11A only
COMMUNITY (AMRAP – Rounds and Reps)
*Bring a friend
*Sign-up friend(s) as FREE TRIAL
3 Partner PRIDE WOD 1: (5:30PM only)
AMRAP 20min
P1: Runs 200m
P2: DB Sit-ups
P3: Wall Balls
*Partner’s 2 and 3 Work until Runner returns. Runner moves to sit-ups, sit-ups move to WB. (The runner controls the pace.)
*A Full round is when all 3 movements are completed. Each movement is = 1.
June 23, 2023
Announcements
🎉 10-Year Anniversary Party: 6/24
🏳️🌈 PRIDE Workout: 6/24
———
🎉 10-Year Anniversary Party
Today! @ 5pm
125 E 12th St, New York, NY 10003
Apartment: 1F
In for the “The Games”?
CrossFit East River – WOD
“Get Up to Get Down” (Time)
7 Rounds for Time:
2 Bar Muscle-Ups / 6 C2B / 6 RR
3 Wall walks
4 Hang Squat Cleans / 9 KBS
s: 95/65 –
x: 135/95
Time Cap: 14 minutes
Scaling:
– Scale BMU to 6 CTB, 6 Pull ups or 6 Ring Rows
– Scale wall walks to a comfortable distance.
– Sub KBS for those not proficient in HSC.
– Re-test from 5/8
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