February 28, 2014
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WOD
February 26, 2014
Is your name on our page?
1) TGU
Establish 3RM – each side
2) CrossFit Endurance Rest Day WOD:
3 Rounds NOT for time:
15 Sit-ups w/ ab mat or GHD if comfortable
15 Hip Extensions
15 KB Swings
15 Push-ups
15 Pull-ups
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February 25, 2014
1) Split Jerk:
Establish 1RM
2) For time:
500m Row
25 Box Jumps 24/20
20 Kettlebell Swings 53/35
15 Wall Balls
10 HSPUs
15 Wall Balls
20 Kettlebell Swings 53/35
25 Box Jumps 24/20
500m Row
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February 24, 2014
It’s that time… !
Paleo Combine Retest Day!
1) Paleo Challenge Benchmark #1
1xME pull-ups
*You have one shot on the pull-up bar to do as many pull-ups as you can before letting go. You may use a band; you will use the same band at the end of the challenge. You must get your chin over the bar.
2) Paleo Challenge Benchmark #2
90s AMRAP (as many REPS as possible) bodyweight back squats
*You will load the bar so it totals your bodyweight. You will have one shot to do as many back squats as you can before failure. You can pause at the top for NO longer than 4 seconds. If you can’t use bodyweight, use 3/4 bodyweight or 1/2 bodyweight; nothing in between. For example, 100# athlete would use 100#, 75# or 50#, but NOT 80# for the back squat.
3) Paleo Challenge Benchmark #3
12min AMRAP
15 clean and jerks, 135/95
10 bastards
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February 23, 2014
- Thank you to everyone who made the Paleo Potluck a yummy success!
- 8 a.m. won for the next regular WOD session. It won’t be added immediately, but it will be coming.
- We are going to be sending out an e-mail with a feedback link to all active members and recent Foundations graduates. We want to make sure CFER is the best gym possible. Please let us know what is working and what isn’t.
- Who’s excited that THE OPEN is almost here?! Haven’t registered yet? Do it now.
1) 5 Rounds for time: 30 minute time cap
10 Pull-ups
20 Hang Clean + Jerks 95/65
30 Burpees
20 Pull-ups
10 Hang Clean + Jerks 95/65
Rest 2 minutes between rounds
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February 21, 2014
We are super excited for the Paleo Potluck today! We can’t wait to see what amazing dishes everyone brings in. We have a few surprises of our own. 🙂
“31 Heroes,” 31 minute AMRAP:
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30/24
-Teams of 2-3
-Only one teammate may do work on the AMRAP at a time
-One teammate must be outside of the gym in order for work to be done
-One teammate will be completing a burden run while the other 1-2 teammates do progress through the AMRAP
Team:
Today will be a hybrid of 140221 and 140222.
1RMs will be done with 15 minutes like prior weeks. Don’t stress about planning 3 lifts.
90 exhilarating minutes.
Arrive fueled and ready to compete.
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February 20, 2014
See Pat Snatch
With a constantly running clock:
1) 0-14 EMOM
Even: 5 Push Press 135/95
Odd: 5 C2B Pull ups
2) 14-29 Hang Power Clean:
Establish 1RM
3) 29-35 AMRAP:
3 Wall Climbs
6 Clean and Jerks 95/65
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February 19, 2014
Just MOB-ing around…
Reminder: the Paleo Potluck is this Saturday! Sign up on the Events page…
4 min AMRAP:
15 Push-ups
50′ Long Jump
Rest 2 minutes
4 min AMRAP:
20 Kettlebell Swings
20 Jumping Lunge
Rest 2 minutes
4 min AMRAP:
Goblet Squats
Lateral Hurdle 16″
Rest 2 minutes
4 min AMRAP:
5 Clapping Push-ups
10 Straddle Jumps
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February 18, 2014
We’re excited to announce that CrossFit East River is going to become a PALEO GARAGE!
That’s right — we’ll be hosting Chef Nick Massie for four paleo cooking classes March 22-23.
Not only will you learn a new culinary skill or two, but you will take home 10 delicious paleo meals. There are four different sessions to choose from – or attend all four and save $100!
- Pastel de Papa
- Pork Chile El Nopal
- Thai Style Chicken Curry
- Meatball Minestrone
We expect the classes to sell out quick, Register Here.
1) Back Squat
4×3 @ 70%
2) 3 Rounds for time of:
21 Power Snatches 115/75
27 L-Pull ups
27 GHD Sit-ups
20 minute time cap.
You can only do Rx today if you are able to proficiently complete all three movements. If not, use a scale below.
Like the LuRong WODs, there is NO mixing and matching between scales.
Scale A)
21 Power Snatches 95/65
27 Pull-ups (strict, no band)
27 V-Ups
Scale B)
21 Power Snatches 75/45
27 Pull-ups (kipping or band okay)
27 V-Ups
Scale C)
21 Power Snatches 55/35
27 Pull-ups (any form of assistance/scaling okay)
27 Sit-ups
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February 17, 2014
1) EMOM for 10 minutes
2 Hang Cleans + 1 Push Jerk @ 70% of 1 + 4 bastards
2a) Weighted Chin ups
4×3 for weight
2b) Deficit HSPU @ 6″/4″
4xME
3) 3 Rounds for time:
15 KB Swings 53/35
15 Box Jumps 24/20
Rest 1:1
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