March 11, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
8 Front Squats 95/65 | 155/105
8 Push Jerks
8 Pullups | 8 Strict C2B
CORE FINISHER
100 Hollow Rocks
*Every 10 Reps, :30 Plank Hold
WOD
March 9, 2019
CrossFit East River – WOD
Weightlifting
1: Push Press (5×5 @ moderate load across all sets )
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
5 C2B Pull-ups
10 HR Push Ups
15 Wall Balls 20/14
March 8, 2019
CrossFit East River – WOD
Skill
1: Handstand Walk (For skill)
https://www.youtube.com/watch?v=OrQtc2IaabU
Metcon
2: Metcon (Time)
3 Rounds for time
7 Fronts Squats 95/65 | 135/95
14 Deadlifts
21 Calories on Rower
March 6, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
12-9-6-3
Squat Snatch 115/75 | 75/55
HSPU / HR Push-ups
Burpees over the bar
March 5, 2019
CrossFit East River – WOD
Weightlifting
1: Back Squat (5-5-3-3-3-1-1-1 (no PR attempts) )
Metcon
2: Metcon (Time)
FOR TIME
50-40-30
Wall Ball (20/14)
25-20-15
Kettlebell Swings, American 53/35
March 4, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds)
EMOM x 5 MINUTES
12/10 Calorie Row/Bike
-Rest 1:00-
EMOM x 5 MINUTES
15 DB Hang Power Clean (50/35)|(35/25)
-Rest 1:00-
EMOM x 5 MINUTES
12 Burpee Box Jump Over (30/24)|(24/20)
OPTIONAL CORE FINISHER
3 SETS
25 Weighted Sit-ups
-Rest as Needed b/t Sets-
Post total rounds complete to WODIFY. Perfect score = 15 rounds.
March 2, 2019
CrossFit East River – WOD
Metcon
Weightlifting
1: Overhead Squat (5×3 – moderate weight, focus on form )
2: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
March 1, 2019
CrossFit East River – WOD
Skill
1: Double-Unders
Weightlifting
1: Power Clean (8×2)
E90 for 12 minutes
2 Power Cleans
Progressively add weight, post weight to comments
Metcon
3: Metcon (Time)
4 Rounds for Time
15 Calories on rower
10 burpees to a 45lb plate
5 K2E (work on stringing reps together)
February 27, 2019
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
EMOM x 10 MINUTES
3 Hang Power Snatch
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Post weight used in 2nd 5 minutes to comments.
Metcon
2: Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 6 MINUTES
10/8 Cal Rower | Bike
6 Hang Power Snatch (115/75)|(75/55)
-Rest 3:00-
AMRAP x 6 MINUTES
10/8 Cal Rower | Bike
6 Hang Power Snatch (95/65)|(65/45)
February 26, 2019
CrossFit East River – WOD
Metcon
1: Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – Row, Moderate Effort
MIN 2 – 3-5 Reps of MU Skill*
*False Grip Ring Pull-up, False Grip Ring Row, or MU Transition
2: Metcon (AMRAP – Reps)
EVERY 5:00 for 4 SETS PERFORM…
500m Row
15 Tall Box Jumps (30/24)
Max Muscle ups in Remaining Time
*No rest between sets. Begin the next set exactly every 5:00
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