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New Year Social
Where: Two Perry’s
Date: Thur. Jan. 26th
When: 7 – 9pm

CrossFit East River – WOD

20.1 Partner throwdown (AMRAP – Rounds and Reps)

In teams of 2:

AMRAP 10m

8 Ground to Overhead

10 Bar Facing Burpees

– Rest 5 minutes

AMRAP 10

8 Thrusters

10 Bar Facing Burpees

S: 75/55

X: 95/65

+: 115/75

*Partners alternate full rounds.
-This partner variation of our Throwdown is also a variation on a past Open Workout 20.1.

-Weight should allow members to go unbroken throughout on the barbell.

-Try to keep the burpees fast but sustainable knowing you get rest.

Handstand Walk Practice: For fun

Handstand Walk Practice:

3-4 Sets – Pick one

A) Wall Facing Handstand Plate Climbs – 3-5 on/off

B) Handstand Walk to Wall – 3 attempts

C) Handstand Box Circles – Full circle

WOD – Fri, Jan 20

January 20, 2023

Announcements

New Year Social
Where: Two Perry’s
Date: Thur. Jan. 26th
When: 7 – 9pm

CrossFit East River – WOD

Bench Press (3 RM
3-3-3-3-3-3-3)

Build to a heavy 3.

– use spotters or gaurds

“OLD SCHOOL” (Time)

21-15-9

Overhead Squat

Chest-to-Bar Pull-Ups / Jumping

Box Jump Over

S: 75/55

X: 95/65

Time Cap: 11 minutes

WOD – Thu, Jan 19

January 19, 2023

Announcements

New Year Social
Where: Two Perry’s
Date: Thur. Jan. 26th
When: 7 – 9pm

CrossFit East River – WOD

“Pet” (Time)

4 ROUNDs

500/400m Row

Wall Facing Handstand Hold – :30s

SD Plank R -:30s

SDPlank L -:30s

10Shuttle Runs (25′ Down/Back)

Top Support Box Hold -:30s

Bottom of Push-Up Hold -:30s

Hollow for :30s

Cap: 30m
-This met-con will feel a little different in that it is mostly isometric holds while under some breathing fatigue

-Side planks can be done on the forearm.

-Focus on a straight arm and stable shoulder for the HS hold and Box Support Hold

-Throughout each movement try to focus on recovering the breathing while being active in the hold

Top Support Box Hold

Extra Work

3 Sets:

1. Dips on Boxes – 5-10 (sub max ME-2)

-rest :30

2. Bottom Dip SupportHold – 10s

– Rest :30

Feet Assist Ring Muscle Up

3. Feet Assisted Low Ring Muscle-up: Accumulate 12 reps.

WOD – Wed, Jan 18

January 18, 2023

Announcements

– Am or Pm shirt? Let coach know ASAP!

CrossFit East River – WOD

Power Clean (EMOM x 6
1 Power Snatch @ (70%-80%))

– Pick a weight you can hit successfully for 6 with good technique.

Power Snatch (EMOM x 6
1 P. Snatch @ (70%-80%))

Pick a weight you can hit successfully with good speed and technique.

WOD (Time)

4 Rounds for Time:

50 Mtn. Climbers

10 Bar Facing Burpees

5 Power Snatches

– Rest 1 minute

S: 75/55

X: 135/95

+: 155/105

Cap: 12min

WOD – Mon, Jan 16

January 16, 2023

Announcements

Modified Schedule Monday for Martin Luther King Day: 7a, 8a, 9a

CrossFit East River – WOD

Back Squat (2 x 3-5 reps @ 80%
2 x 3-5 reps @ 85%
)

-Choose 3-5 reps based on how the percentage feels

– it should be tough but manageable for all 4 sets

“Gravity” (Time)

24-21-18-15-12-9-6-3
Wall Balls
Box Jump Overs

Cap: 12 minutes
-Box Jump Overs: w/ step down

WOD – Sat, Jan 14

January 14, 2023

Announcements

Modified Schedule Monday for Martin Luther King Day: 7a, 8a, 9a

CrossFit East River – WOD

“Something I call Personality” (Time)

With a Partner:

50/40 Row

80 DB Push Presses (50/35)

50/40 calories

60 HR Push-ups

50/40 Row

40 Devil’s Press

50/40 Row

10 Rope Climbs

Time Cap: 30
-This partner workout can be split up in any way amongst partners.

-Weights should allow for large sets of 10+ reps at a time.

-The gymnastics should be done in smaller sets alternating 1-5 reps at a time.

WOD – Fri, Jan 13

January 13, 2023

Announcements

Modified Schedule Monday for Martin Luther King Day: 7a, 8a, 9a

CrossFit East River – WOD

Overhead Squat (3 RM
Build to heavy triple
3-3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

Every 4 minutes x 3 Rounds

AMRAP 3 minutes (3:1)

16 Jump Lunges

10/8cal Row

8 med ball sit ups

– rest 1 min

– pick up where you left off

WOD – Thu, Jan 12

January 12, 2023

Announcements

Modified Schedule Monday for Martin Luther King Day: 7a, 8a, 9a

CrossFit East River – WOD

“Sincerely Me” (Time)

20 Rounds for Time:

1 Wall Walk

6 Goblet Squats (53/35)

15 Double-Unders

Time Cap: 30 minutes
-Most will be limited by shoulder fatigue and their ability to transition to each movement

-Target Score – 22-24 minutes

WOD – Wed, Jan 11

January 11, 2023

Announcements

Modified Schedule Monday for Martin Luther King Day: 7a, 8a, 9a

CrossFit East River – WOD

Clean Complex (E2MOM x 6 RNDs
1 Power Clean
1 Hang Power Clean
1 Jerk )

-Start at 60% 1rm clean and jerk, build as technique allows.

-Focus for today is to ensure hip contact on both cleans.

“Ascension” (AMRAP – Rounds and Reps)

AMRAP 8min

2 rounds:

15 shoulder to OH (X:75/55, 65/45)

10 CTB pull ups / Banded / RR

Into…

2 rounds:

10 Shoulder to OH (X:135/95, 95/65))

15 CTB pull ups / Banded / RR

– if you finish the second couplet, go back to the first
-Once you finish 2 rounds of one part, move to 2 rounds of the next and continue.

-The lighter bar in the first section should be unbroken.

-The heavier bar may require 1 break but if athletes break more than once they should scale the weight.

-CTB will need to be broken up by most since volume increases later into the workout.

-Target Score – 100+ reps (1 full set of 2 rounds of each section).

WOD – Tue, Jan 10

January 10, 2023

Announcements

Modified Schedule Monday for Martin Luther King Day: 7a, 8a, 9a