August 21, 2013
Split Jerk
2-2-2-2-2-2-2
Then,
10min AMRAP
10 Deadlifts 225/155
10 Bastards
WOD
August 20, 2013
Is it hump day already?
Reminder: Order by Wednesday night for Kettlebell Kitchen delivery on Monday, 26AUG.
If you haven’t already heard (living under your rock), registration is OPEN for the Bless the Gym Tour two-day training camp with Olympic weightlifter Kendrick Farris.
Only CFER members can register right now. If you’d like to be notified when we open registration to the public, send us an email.
Reverse Filthy Fifty
50 double-unders
50 burpees
50 wall ball shots, 20 pound ball
50 back extensions
50 push press, 45 pounds
50 knees-to-elbows
Walking lunge, 50 steps
50 kettlebell swings, 1 pood
50 jumping pull-ups
50 box jump, 24 inch box
August 19, 2013
Reminder: registration is open for the Bless the Gym Tour two-day training camp with Olympic weightlifter Kendrick Farris!
Only CFER members can register right now, but registration will open to the public soon. If you’d like to be on our email list, please shoot us an email.
Power Clean
3-3-3-3-3
2013 Open 13.4
7min AMRAP
3 Clean and Jerks 135/95
3 Toes-to-Bar
6 Clean and Jerks 135/95
6 Toes-to-Bar
9 Clean and Jerks 135/95
9 Toes-to-Bar
12 Clean and Jerks 135/95
12 Toes-to-Bar
15 Clean and Jerks 135/95
15 Toes-to-Bar…
August 18, 2013
Registration for Kendrick Farris’ Bless the Gym Tour is open for members only.
Head over to the schedule page and click the Seminars Tab to register.
Two-time Olympian and top-ranked American weightlifter Kendrick Farris will present a two-day training camp at CFER on Saturday and Sunday, November 16 and 17, as part of his Bless the Gym Tour.
Weighted Pull-ups
3-3-3-3-3
Then,
10 minute AMRAP
7 Snatches (95/65)
10 Wall Balls (20/14)
August 16, 2013
It’s here! Registration for the 2013 LuRong Living Paleo Challenge is open!
The 8-week paleo challenge starts 16SEP. We will have a meeting soon to go over the challenge in detail.
In brief, eating paleo means sticking to meat, vegetables, some fruit, nuts and certain fats (EVOO, avocado). You do NOT eat breads, grains, processed sugars, dairy, legumes, peanuts or soy products. Whew, that was brief! Please note: This challenge has specific rules that we will go over with our team prior to 16SEP.
If you have ANY questions, see Melissa or Eric.
“Ascending Chipper” from the 2013 Reebok CrossFit Games
In teams, complete:
50 dead lifts (280#/185#)
60 chest-to-bar pull-ups
70 cleans (190#/135#)
80 pull-ups
90 snatches (140#/85#)
100 toes-to-bar
*Only one athlete works at a time
August 15, 2013
“Diane”
21-15-9 reps of:
Deadlift (225#/155#)
HSPUs
August 14, 2013
The 2013 LuRong Living Paleo Challenge is coming!
Registration opens Friday!
https://www.youtube.com/watch?v=VpwpOMv5vVY
5 Rounds for Reps:
Back Squat (bodyweight)
Rest 60-90 seconds
Pull-Ups (strict)
Rest 60-90 seconds
Then,
Row 2k
August 13, 2013
Thruster
2-2-2-2-2-2-2
Set a new 400m run PR.
The Russians are coming! Skip to 0:49 for some 340lb thrusters.
August 12, 2013
“Fight Gone Bad”
Refer to 15JUN13
Three rounds of:
Wall ball shots, 20#/14# (reps)
Sumo dead lift high pull, 75# (reps)
Box Jump, 20″ box (reps)
Push press, 75 pounds (reps)
Row (calories)
In this workout, you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep except on the rower, where each calorie is one point.
August 11, 2013
2-Position Clean
Hang then Floor
1-1-1-1-1-1-1
Then,
“Grace”
For Time:
30 Clean and Jerks 135/95
Warning: Video is NWFS
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym