Everything is a blur at 6am!
Have you checked out the PurePharma supplements?
Our favorite is the 3-pack with a month’s supply of the most important supplements you need. Fish Oil, Vitamin D and Magnesium all in an easy foil pack.
1) 3 x Max effort unbroken muscle-ups, rest as needed
2) 30 Burpees for time
3) “Elizabeth” (refer to 8JUL13)
21-15-9 for time:
Clean 135/95
Ring Dips
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Please try to make it in today! We’re going to establish a new 1RM Front Squat; we’ll be using this number in the future.
Can you imagine if you found CrossFit at 12 years old?
http://www.youtube.com/watch?v=0JHQqsE-rxM&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng
1) 8 minute EMOM
3-Position Snatch: Power Position – Hang Above Knees – Floor
@ 60% of 1RM Snatch (Refer to 28OCT13)
2) Establish 1RM Front Squat
15 minutes
3) OPT’s “flight simulator“:
For time, 12min time cap;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
Post time to comments.
You MUST stop between sets; you CANNOT skip singles during sets.
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Lost and found is going to become lost and gone! Please claim your stuff by the end of the week.
16 minute AMRAP
40 Air Squats
30 Push-Ups
20 Burpees
10 HSPUs
800m Run
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1a) Hang Clean
5×3 60% of max Clean
1a) Weighted Pull-Ups
5×4 Go heavy
2)3 Rounds for time
20 Kettlebell Swings 53/35
30 Double Unders
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25 burpees for time
Then,
20-minute EMOM for load and completion
Every minute on the minute for 20 minutes, complete:
Even, 7 push jerks
Odd, 7 chest-to-bar pull-ups
The load will be determined by the athlete.
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So, who’s going to rock the ugliest sweater?
Stop ripping your hands!
Back Squat (refer to 30SEP13)
10 @ 55%
8 @ 65%
6 @ 70%
4 @ 75%
Then.
“Nancy” (Refer to 5AUG13)
Five founds for time of:
400m run
15 OHS (95#/65#)
(Nancy wasn’t going to be today’s metcon but after Saturday our overhead squats need some work)
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You can now RSVP for the Holiday Party!
Friday, December 13th, 7pm – ???
$20 Includes premium open bar and food
At Common Ground, Avenue A btw 12/13th Streets
Phosphagen
Max Weight Sled Drag 25′ (20 second time cap)
Glycolytic
20 burpees
Oxidative
In Teams of 2-3 athletes work through the following for time:
20 HSPUs
40 Wall Balls (20/14)
60 Overhead Squats (65/45)
80 Push-Ups
100 Sit-Ups
The barbell must be held in the bottom of an overhead squat for the working athlete’s repetitions to count. The exception being during overhead squats.
Don’t know what the Open is? Watch this:
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We hope everyone is having a wonderful Thanksgiving! If you’re reading this while enjoying great food and football, go back to the couch and worry about working out later!
However, keep reading if you’d like to know what’s in store for you tomorrow.
Expect classes to run about and 75 minutes tomorrow. We’re running a modified schedule with the following times:
10:30am
11:30am
We are having a free trial WOD on Saturday. Registration is now open. If you know someone who’d like to try CrossFit out they can sign-up on our schedule page:
https://crossfiteastriver.com/schedule/
You will alternate between the two following exercises (1a and 1b). Go heavy but not maximal. No misses.
1a) Behind the Neck Push Press:
6×3
1b) Weighted Ring Rows:
6×4
2) 5 Rounds:
60 seconds: Row for calories
60 seconds: Hang Power Cleans 155/110 for reps
60 seconds: C2B Pull-Ups for reps
60 seconds: Rest
3a) 2xMax Effort: L-Hold Pull Up
3b) 2×10: Weighted GHD Sit Ups (use a Med Ball)
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Reminder, we’re closed tomorrow!
5 Rounds for Time:
10 Weighted Toes-to-Bar (10#/6#)
10 Kettlebell Clean + Jerk (53+53 /35+35)
10 Step-Ups with KBs (20″)
Every 2 minutes perform 5 burpees, beginning at minute 0.
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The results are in!
We’ve read everyone’s comments and we are currently location hunting. Feel free, as always :), to shoot us any ideas for a venue in the EV.
Back Squat (refer to 30SEP13)
2 @ 65%
2 @ 70%
3 @ 75%
3 @ 80%
2 @ 90%
Then.
Rowing Helen (refer to 18SEP13)
3 Rounds for Time:
500m Row
21 Kettlebell Swings
12 Pull-ups
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