January 30, 2019
CrossFit East River – WOD
Strength
1: Push Jerk (12:00 to establish a 5RM )
Metcon
2: Metcon (Time)
5 Rounds for time
10 Ground to overhead 75/55 | 115/75
10 Front Squats 75/55 | 115/75
10 Burpees over the bar
WOD
January 29, 2019
CrossFit East River – WOD
Metcon
1: Metcon (No Measure)
SKILL
EMOM x 10 MINUTES
Min 1 — 5-8 Reps of HSPU or HSPU Skill*
Min 2 — Moderate Pace Row or Bike
*Advanced athletes should practice HS Walk or Free Standing Hold
2: Metcon (Time)
WORKOUT
3 ROUNDS FOR TIME
60 Walking Lunges
30 Kettlebell Swings, American 53/35 | 72/53
15 HR Pushups | HSPU
January 28, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 5 MINUTES
Max Wall Ball (20/14)
-Rest 2:00-
AMRAP x 5 MINUTES
Max Calorie Row
-Rest 2:00-
AMRAP x 5 MINUTES
Max Power Snatch (135/95)|(95/65)
POSTERIOR PUMP
3 SETS
10 Romanian Deadlifts*
40 Glute Bridges**
-Rest as Needed-
*Slow descent, performed w/ workout weight
**Fast and unbroken
January 26, 2019
CrossFit East River – WOD
Strength
1: Push Press (12:00 to establish a 3RM )
Metcon
2: Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
15 Push Press (115/75)|(95/65)
15 Box Jump (30/24)|(24/20)
15/12 Cal Row
January 25, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
TEAMS OF 2…
AMRAP x 8 MINUTES
8 Hang Power Cleans 95/65
8 Thrusters
-Rest 2:00-
AMRAP x 8 MINUTES
8 Shoulder to Overheads 95/65
8/8 Front Rack Lunges w/ Barbell
*Partner 1 completes a full round while Parter 2 holds plank.
PARTNER FINISHER
60 Reps of Alternating Leg Lowers Holding Plate
*Both athletes perform reps at same time, both perform 60
January 23, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds)
WORKOUT
EMOM x 18 MINUTES
Min 1 — 12/10 Cal Bike or 15/12 Cal Rower
Min 2 — 20 V-Ups from hollow body
Min 3 — 2 Rope Climbs
POST WORKOUT STRETCHING
2:00 in Each
Seal Stretch
Saddle
Forward Sit (legs wide)
(Post completed rounds to WODIFY, all rounds completed = 18)
January 22, 2019
CrossFit East River – WOD
Skill
1: Metcon (No Measure)
SKILL DEVELOPMENT
10:00 Practice
Full Pull-up Progression, Cycling Reps & Scaling
Metcon
2: Metcon (Time)
4 ROUNDS FOR TIME
10 Deadlifts (275/185)|(225/155)
20 Pull-ups (C2B Rx++
60 Double Unders
January 21, 2019
CrossFit East River – WOD
Strength
1: Thruster (15:00 to establish 7RM Thruster )
Metcon
2: Metcon (Time)
FOR TIME
12-10-8-6-4
Hang Squat Clean (155/105)|(135/95)
12-12-12-12-12
Burpee to Target
CORE FINISHER
3 SETS
25 Weighted Sit-ups
*Use KB or DB Across Chest
January 20, 2019
CrossFit East River – WOD
Strength
1: Thruster (15:00 to establish a 7RM (from rack))
Metcon
2: Metcon (Time)
FOR TIME
12-10-8-6-4
Hang Squat Clean (155/105)|(135/95)
12-12-12-12-12
Burpee to a 45lb plate
CORE FINISHER
3 SETS
25 Weighted Sit-ups
*Use KB or DB Across Chest
January 19, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
Score for total time.
4 ROUNDS FOR TIME
4 Burpees
10 Push Jerk (95/65)
5 Hang Power Cleans (95/65)
-Rest 2:00-
3 ROUNDS FOR TIME
4 Burpees
10 Push Jerk
5 Hang Power Cleans
-Rest 2:00-
2 ROUNDS FOR TIME
4 Burpees
10 Push Jerk
5 Hang Power Cleans
COOL DOWN
Flow Stretching – Hammies & Shoulders
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym