“Fran”
Establish a new Overhead Squat 3RM
Compare to 25SEP13
Then.
3 rounds for total reps:
45 seconds of Rowing (calories)
Rest 25 seconds
45 seconds of Kettlebell Swings (53/35)
Rest 25 seconds
45 seconds of Burpees
Rest 25 seconds
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Establish a new Push Press 3RM
Compare to 10JUL13
Then.
Death by Burpee Pull-ups
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Please help get the word out about Monday’s event! Feel free to bring a friend to the WOD today.
“ARMISTICE”
Sign up and donate here.
9 minute AMRAP:
100 meter sprint
11 sit-ups
11 air squats
100 meter sprint
22 sit-ups
22 air squats
100 meter sprint
33 sit-ups
33 air squats
*Add 11 reps to the sit-ups and air squats for each additional round
2 minute rest and reflection followed by:
9 minute AMRAP
100 meter sprint
11 push-ups
11 box jumps (24”/20”)
100 meter sprint
22 push-ups
22 box jumps
100 meter sprint
33 push-ups
33 box jumps
*Add 11 reps to the push-ups and box jumps for each round
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m. each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
The 11 minutes of work and the 11-based rep scheme represent the rich history of Veteran’s Day.
The two-minutes of rest/reflection represent this moment of silence at the Tomb of the Unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
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Our tanks and shirts are guaranteed to add 10 pounds to your deadlift. Not to mention, you will look seriously awesome.
Do we have good-looking members, or what?!
Thruster
1-1-1-1-1-1-1
Then,
“Fran”
Compare to 24AUG13
21, 15 and 9 reps of:
Thrusters (95/65)
Pull-ups
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Deadlift
10-10-10
Then.
12min AMRAP
50′ Overhead Walking Lunge w/ Medicine Ball
30 Situps w/ Medicine Ball
10 Power Cleans 95/65
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Reminder: there is NO 11:30 class today (Thursday), as we’re installing new floors!
All other classes will run as scheduled.
21, 15 and 9 reps of:
Push press (95#/65#)
Pistols
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This is the last LuRong WOD!
The LuRong Living Original REMIX (compare to 24SEP13)
12min time cap to complete:
100 burpees
100 kettlebell swings
The athlete may break up the movements and rep scheme in any order they choose.
Movement Details – Men
Level III (3)
100 – 53 lb Kettlebell Swings
100 – Burpees
Level II (2)
100 – 35 lb Kettlebell Swings
100 – Burpees
Level I (1)
100 – 25 lb Kettlebell Swings (we will use a 26# KB)
100 – Burpees No Press
Movement Details – Women
Level III (3)
100 – 35 lb Kettlebell Swings
100 – Burpees
Level II (2)
100 – 25 lb Kettlebell Swings (we will use a 26# KB)
100 – Burpees
Level I (1)
100 – 15 lb Kettlebell Swings (we will use an 18# KB)
100 – Burpees No Press
*Any 1 REP not completed within the 12-minute time cap will be added on as 1 additional second.
*A completed workout is 200 reps total.
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Split Jerk
Establish 1RM
Then,
8min AMRAP
10 Wall Balls
10 Pull Ups
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Mobile Scheduling App
We’ve been searching for a while for an app that allows you to schedule and cancel classes while on the go. Most of the apps we found didn’t work, were pointlessly expensive, or didn’t work AND were expensive. We think we found a winner with MINDBODY Connect. It’s not perfect, but it works and it’s free.
1. Create an account with the e-mail you use to log in for classes
2. Verify your e-mail
3. Search for “CrossFit East River” in “New York, NY”
4. Star us, so you don’t have to search later
5. Sign up for classes or cancel your reservations
5. WOD so hard
8 minute EMOM
3-Position Snatch: Power Position – Hang Above Knees – Floor
@ 50% of 1RM Snatch (Refer to 28OCT13)
Then,
LuRong Living WOD #3 (Refer to 17SEP13)
(Yes, LuRong on a Monday!)
For Time (5 minute time cap):
10 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
20m Sprint
8 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
40m Sprint
6 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
60m Sprint
4 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
80m Sprint
2 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
100m Sprint
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Team Event #6 2013 Regionals
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.
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