August 20, 2018
CrossFit East River – WOD
Metcon
Metcon (Time)
2 rounds for time:
1,000m row
30 T2B
30 box-jump-overs (24/20)
400m run
25:00 hard cap
WOD
August 18, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP X 30 MINUTES
Run 200m
3 Bear Complex (135/95)
*Partner 1 completes a full round while Partner 2 rests.
1 Bear Complex…
1 Squat Clean
1 Overhead
1 Back Squat
1 Overhead (from back rack)
August 17, 2018
CrossFit East River – WOD
Metcon
1: 1000m Row (Time)
Max Effort 1000m Row
2: Metcon (No Measure)
5 SETS
5 Strict Toes 2 Bar
10 V-ups
15 Russian Twists
20 Weighted Flutter Kicks
-Rest 1:00 between sets-
*Russian Twist & Flutter Use Plate or DB
August 15, 2018
CrossFit East River – WOD
Weightlifting
1: Metcon (No Measure)
Single Arm Bent Over Row
4 x 8 each arm (21X2)
*After each set perform 3 perfect Wall Walks
Metcon
2: Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10/10 Hang Non-Alt. Snatch (50/35)
15 C2B Pull-ups
20 H.R. Push-ups
August 14, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
FOR TIME
3 Rounds
21 Deadlifts (245/165)
800m Run
2: Metcon (No Measure)
NOT FOR TIME
3 Rounds for Quality
5 Partner Glute Ham Raises (or tempo Good Morning)
10 Partner Leg Throws
20 Synchro Plate Jumps
August 13, 2018
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
AGAINST 7:00 CLOCK
Build to a Heavy 5 Rep Strict Press
-Rest as Needed-
EMOM x 10 MINUTES
3 Strict Press
*Use same load from heavy 5 Rep
Metcon
2: Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Hang Power Cleans (95/65)
7 Lateral Burpees over Bar
August 11, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
21 AbMat Sit-ups
15 Jumping MedBall Squats (20/14)
7 Deadlifts (225/155
August 10, 2018
CrossFit East River – WOD
Metcon
1: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Gymnastics
2: Metcon (No Measure)
Accumulate 3:00 in Hollow Hold
August 8, 2018
CrossFit East River – WOD
Metcon
1: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
August 7, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
10 SETS
15/12 Calorie Bike/Row
10 DB Power Clean (50/35)
35 Double Unders
-Rest 1:00 between sets-
*Increase pace each set. Start moderate…finish with sprint.
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