April 8, 2019
CrossFit East River – WOD
Metcon
1: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
WOD
April 6, 2019
CrossFit East River – WOD
Metcon
1: Hang Clean (5×2 Light to moderate )
Weightlifting
2: Metcon (Time)
12m EMOM for total reps
1) Front Squats 135/95
2) Row for Calories
3) Rest
April 5, 2019
CrossFit East River – WOD
Metcon
1: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
April 3, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
50 Double-Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub: Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees to Elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)
April 2, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
6 Rounds:
2 minutes on / 2 minutes off:
4 Deadlifts 175 w / 265 m
8 DB Push Presses 35 w/ 50 m
-NO MIXED GRIP
-Weights based off a women’s bar w/ 45s and 25s. Why not?
April 1, 2019
CrossFit East River – WOD
Metcon
1: Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Time cap 40 min. Scale accordingly.
March 30, 2019
CrossFit East River – WOD
Metcon
1: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
March 29, 2019
CrossFit East River – WOD
Weightlifting
1: Thruster (Moderate to Heavy 5 Rep )
ON A 15:00 RUNNING CLOCK…
Establish a Moderate Heavy 5-Rep Thruster*
*Bar can not stop overhead or on the shoulders at any point.
Metcon
2: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
March 27, 2019
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
EVERY 2:00 FOR 7 SETS
Hang Squat Clean
Sets 1-3…5 Reps
Sets 4-5…3 Reps
Set 6-7…1 Rep
*Start light and build to a moderate-heavy final weight.
Metcon
2: Metcon (AMRAP – Rounds and Reps)
TRIPLE AMRAP
AMRAP x 3 MINUTES
10 Double Unders
5 DB Press (50/35)|(35/20)
-Rest 1:00-
AMRAP x 5 MINUTES
20 Double Unders
10 DB Push Press
-Rest 1:00 –
AMRAP x 7 MINUTES
30 Double Unders
15 DB Push Jerk
March 26, 2019
CrossFit East River – WOD
Skill
1: Metcon (No Measure)
Muscle-Up Skill Development
Metcon
2: Metcon (AMRAP – Rounds and Reps)
24min AMRAP:
6 Wall Climbs | 3 Muscle Ups
12 Kettlebell Swings 53/35 | 72/53
24 Wall Balls 20/14
-Rest 1:00 between rounds-
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