January 5, 2019
CrossFit East River – WOD
Weightlifting
1: Clean and Jerk (20:00 to Establish 1RM Clean and Jerk )
Metcon
2: Metcon (Time)
3 ROUNDS FOR TIME
10 Squat Clean Thrusters (115/80)|(95/65)
30 AbMat Sit-ups
WOD
January 4, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Calories)
6 Rounds for calories
Minute 1: TGU 2/2 (53/35 or 72/53 Rx+)
Minute 2: 15 Kettlebell Swings
Minute 3: 20 Alternating Step – Ups 24/20
Minute 4: Max Calories Bike or Rower
Minute 5: Rest
OPTIONAL FINISHER
3 SETS
20 Weighted Shoulder Lift-Offs
-Rest :20-
20 Hip Lifts
-Rest as Needed-
January 2, 2019
CrossFit East River – WOD
Weightlifting
1: Snatch (20:00 to Establish 1RM Snatch )
Metcon
2: Metcon (AMRAP – Rounds and Reps)
10m AMRAP
15 Double DB Snatch (35/20)|(25/15)
30 Double Unders
January 1, 2019
CrossFit East River – WOD
Metcon
1: CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
December 31, 2018
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
Every 90 seconds for 15 minutes
2 Power Cleans + 1 Push Jerk
-Post the lightest weight used to WODIFY
Metcon
2: Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
500 m row / 400 m run
12 deadlifts 225/155
10 T2B
December 30, 2018
CrossFit East River – WOD
Metcon
1: Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
December 29, 2018
CrossFit East River – WOD
Strength
1: Metcon (AMRAP – Rounds and Reps)
Death by Back Squats
155/95 Rx
225/135 Rx +
Metcon
2: Metcon (AMRAP – Rounds and Reps)
In teams of 3
20m AMRAP
5 Strict Pull ups
15 Plate Deficit Push-ups
20 Med Ball Twist Sit-ups, feet not touching ground (20/14)
Partner A: Does 1 complete round
Partner B: Active Rest
Partner C: Rest
Active Rest: (hold plates any way/how)
0-5: Hold two plates 45/25
5-10: Weighted Plank (45/25)
10-15: Weighted Squat Hold 45/25
15-20: Hold plate above head at full lockout (45/25)
December 28, 2018
CrossFit East River – WOD
Weightlifting
1: Snatch Complex
Squat snatch from power
Squat snatch from hang above the knee
15min for the complex
Metcon
2: Metcon (Time)
5 Rounds
200m Run or 10/8 Cal Bike
5 Overhead Squat 95/65
5 Push Press 95/65
December 26, 2018
CrossFit East River – WOD
Strength
1: Shoulder Press (5×5)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
15m AMRAP
15/12 Calorie Row
10 Right Kettlebell Thrusters 35/26
20 Box Jumps 24/20
10 Left Kettlebell Thrusters
December 24, 2018
CrossFit East River – WOD
Metcon
The 12 Days of Christmas (Time)
LIKE THE SONG!
1 – Wall Climb
2 – Deadlifts 95/65
3 – Burpees
4 – Push-ups
5 – Shoulder to overhead
6 – Burpees over the bar
7 – Pull-ups
8 – Power Cleans
9 – Wall Balls 20/14
10 – Jumping Lunges
11 – T2B
12 – Front Squats
Rx+ = HSPU, 135/95, C2B
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