WOD

Strong
2 Front Squats + 3 Back Squats
Establish a max

Conditioning
750m Row
Rest 1:1
500m Row
Rest 1:2
250m Row
1 min active rest (keep fly wheel spinning)
250m Row

MLS
Ring L-Sit
Collect 90 seconds

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Gymnastics Trip this Saturday– $35

Strong
5×1 Split Jerk – 5 reps at a sub-maximal weight; NO misses

Conditioning
200 Double Unders
30 Ring Dips
40 Burpees
50 KB Swings 53/35
600m Run

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We hope everyone had a happy 4th!

WOD Come in to find out!

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June Check-In Challenge Results!

1st Place: Pat D.
2nd Place: Sara S.
Runner up: Lisa

Congrats to both our winners!

If you see them in the gym make sure to give them a hi-five. They all managed 25+ visits in June while still taking rest days. Very impressive.

Strong
Kettlebell Complex Ladder:
-Starting with 2x18s work up to a heavy working weight for the following ladder
-Complete 3 x sets with your working weight
5 KB Cleans
5 KB Thrusters

Conditioning:

5 rounds for time of: 
15 burpee pull-ups
20 1-arm KB swings (10l/10r)
250′ shuttle sprint in 25′ increments
Rest 1:1

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Holy smokes, it’s July!

Friday, July 4th Schedule: 9am & 1030am WODs
Saturday, July 5th: regular schedule (930 WOD, 1030 Foundations, 1130 WOD)
Sunday, July 6th: closed

Who will win Most Patriotic WOD Outfit on July Fourth?!

Technique
8-minute EMOM:
Power clean from power position
Front squat
Hang squat clean

*Pick a weight that will allow you to move efficiently and well through each of the three movements. This should not be a struggle.

Strong
Establish a 3RM Back Squat

Conditioning
“ANNIE”
For time:
50, 40, 30, 20 and 10 reps of:
Double-Unders
Sit-Ups

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Attention Gym Cyclists; An Exercise in Organized Suggestion 

We always want to make sure there’s a safe an accessible place to leave your bike during the WOD. Unfortunately there aren’t many outdoor options on 9th Street near the gym.

We’re not going to remove the gym’s bike rack until we have a good solution, so…

Please request a CityRacks in front of the gym:

1. Go here: http://www.nyc.gov/html/dot/html/bicyclists/cityrack-suggest.shtml

2. Enter your information as application – customer.

3. Enter our information as requested location:

CrossFit East River
647 E 9 St – btw Ave B/C
East Village
Block and Lot: 1-392-39
Phone 212-995-8700

4. THANK YOU, lets see if this works. Safe riding!

 June Challenge Winner to be Announced Wednesday

Skill
Strict HSPU – work up to a “5RM”
Option 1: Brasserie method – starting with two green bands work down to the thinnest bands possible where you can still complete 5 reps
Option 2: Deficit method – starting with two ab matts work up to the deepest deficit possible where you can still complete 5 reps

Complete 3 x ME sets at your deepest 5RM deficit/band resistance

Conditioning
3 rounds for total reps:
1 min burpees
1 min pistols (alternate each rep)
1 min pull-ups
Rest 1 minute

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If you’re reading this Friday night, it’s STILL not too late to sign up for rowing with Row New York! Check out our Events Page!

Strong
Establish a 3RM behind-the-neck snatch grip Push Press

Conditioning
“RANDY”
75 Power Snatches for time (75/45)

“Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.”

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What are you doing this Saturday?

Join us on the water!

Strong
5×3 @ 80% of Wednesday’s 3RM

Conditioning

Complete as many rounds as possible in 20 10 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

140622

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“Filthy Fifty”
Compare to 28DEC13

For time:
50 Box jumps (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (35)
50 Walking lunges
50 Knees-to-elbows
50 Push press (45)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double-unders

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