February 16, 2014
1) Snatch Balance + 2 Overhead Squats
Work up to a heavy weight
2) For Time:
750m Row
Then,
3 Rounds of:
15 Front Squats 95/65
15 HR Push-ups
Then,
75 Double Unders
[fbcomments]
WOD
February 14, 2014
Check out our events page, we’ve added two seminars for May and June.
4 min AMRAP
5 Push Presses 95/65
5 V-Ups
Rest 3 minutes
6 min AMRAP
5 Hang Squat Cleans 135/95
5 HSPU
Rest 3 minutes
8 min AMRAP
5 Deadlifts 225/185
5 Ring Dips
[fbcomments]
February 13, 2014
1) For time:
10 Burpees to plate
10 Burpees over plate
Rest 30 seconds
10 Burpees over plate
10 Burpees to plate
Rest 30 seconds
30 lateral jumps over plate
2a) Good Mornings
4 x 7 – Moderate and Perfect
2b) Push Press
4 x 7 – Heavy, from the floor
3) 7 minute AMRAP
5 Snatches (115/75)
10 C2B Pull-ups
[fbcomments]
February 12, 2014
Have you signed up for the CrossFit Games Open yet?
If you have, or even if you haven’t, please also consider becoming an official judge by taking the Online Course. Once you pass all the modules, you receive a printable certificate, perfect to add some swag to your fridge!
Everyone will be judged during the Open workouts regardless. But taking the OC will 1) make you a better CrossFitter and 2) help your fellow athletes become better CrossFitters during the Open.
It should go without saying, but bro-reps will not be tolerated during the Open 🙂
#SweatRiver, baby!
Starting at 0:00, complete complete a 1k row every 10 minutes for 40 minutes.
With remaining time after your row, complete as many reps as possible of:
~Burpees
~Wall balls
~Double-unders
~Sit-ups
(a different movement after each row)
[fbcomments]
February 11, 2014
A day in the champ’s life
1a) 4 Front Squats + 4 Back Squats
5 x HEAVY but PERFECT sets; no fails
1b) Ring Dips
5 x ME Strict + ME Kipping; do not dismount after strict, go right into kipping
2) 3 Rounds for time (15 minute time cap)
21 Power Cleans 115/75
27 Burpees
27 V-Ups*
*GHD Sit-ups are allowable. You need to be willing to accept the consequences; ie: painful laughter. 🙂
[fbcomments]
February 10, 2014
Are your CrossFit goals SMART or SMARTER?
For Time: (25 min cap)
10 Burpees
10 T2B
100′ Farmers Carry (53×2/35×2)
15 KB Overhead Squats Left
15KB Overhead Squats Right
100′ Farmers Carry
20 Burpees
20 T2B
100′ Farmers Carry
25 Goblet Squats
25 KB Swings
100′ Farmers Carry
20 HR Push-ups
20 C2B Pull-ups
100′ Farmers Carry
15 KB Snatch Left
15 KB Snatch Right
100′ Farmers Carry
10 HR Push-ups
10 C2B Pull-ups
100′ Farmers Carry
[fbcomments]
February 9, 2014
1) 8 minute EMOM
Hang Clean + Split Jerk @ 65% + bastard
2) Front Squat + Back Squat
4 +4 @ 50% of 1RM (refer to 5DEC13)
3) 5 minute AMRAP
3 Shoulder to Overhead (95/65)
6 Deadlifts
[fbcomments]
February 7, 2014
Team Event #6 2013 Regionals (refer to 2NOV13)
Teams of 2
For Time:
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead (160/100lbs) while partner holds barbell in front rack
Then, both partners lunge 100’ with a 45/25lb plate overhead (first athlete first, then second athlete, both can be moving)
Time cap: 15 minutes
Full Notes
For this event, the athletes will begin on the starting mat. At the call of “3-2-1 … Go!” the team moves forward and the first athlete performs 50 double-unders. Once the first athlete finishes, the second athlete performs 50 double-unders. They will then move under the wall and kick into handstands. One member will perform handstand push-ups while the other holds in a handstand. Reps will only count if both partners are inverted and on the wall. When either member releases their inverted position, they must switch who is the working member, and at least one rep must be completed before switching back to the other working member. At any time, in order to switch the working member, both athletes must come off the wall.
Once a total of 50 handstand push-ups are completed, the team will move to the pull-up bar to perform toes-to-bar. For toes-to-bar, the working athlete will perform repetitions on the low bar while the other hangs, with feet off of the ground, from the high bar. For toes-to-bar repetitions to count the partner must be hanging from the other bar. When either member drops from the bar, they must switch positions and the other athlete becomes the working member. Likewise, if they wish to change the working athlete, they must come off the bar and switch positions.
Once 50 toes-to-bar are accumulated, they move on to the axles and perform shoulder-to-overhead. For shoulder-to-overhead reps to count, the opposite partner must be holding their axle in the front rack position. Both athletes must take the axles to a hang position (or to the floor) before re-racking the axles and allowing the opposite member to perform shoulder-to-overhead repetitions.
After the 50 reps are accumulated, the athletes will move to the starting line with the male in front. They each independently lunge 90 feet with the axle in the front rack position. They may both be moving at the same time, but the second athlete may not pass the first athlete. When each crosses the designated line and comes to a full standing position, the athlete will drop the axle and go to the finish mat. When the second athlete reaches the finish mat, the workout is complete.
[fbcomments]
February 6, 2014
1a) Back Squat
5 x 5 @ 70%
1b) UB KB Swings
5 x 7, select a heavier kettlebell each time
2) 12min AMRAP
refer to 11JUL14
5 C2B Pull-ups
10 HR Push-ups
15 Goblet Squats (53/35)
[fbcomments]
February 5, 2014
If you have real dice, bring them in! It’ll beat using the iPad.
“Dicey”
Roll the dice and complete the movement that matches the total number.
This will be completed with a 45-minute running clock.
2 – Wall climbs
3 – HSPU
4 – Pistols (2 each leg, alternate)
5 – Burpees
6 – Hand-release push-ups
7 – Broad jumps over platform
8 – Walking lunges
9 – Wall balls (20/14)
10 – 400m row
11 – Sit-ups
12 – Jumping squats
[fbcomments]
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym