June 26, 2018
CrossFit East River – WOD
Skill
1: Push Jerk (8:00 to build to workout weight)
Metcon
2: Metcon (Calories)
EMOM x 21 MINUTES
Min 1 — Row/Bike for Max Cals :45
Min 2 — 3 Rope Climbs
Min 3 — 5 Push Jerks (185/125)
WOD
June 25, 2018
CrossFit East River – WOD
This is our first week of programming after the KISS cycle. We’ll still be focusing on incorporating less common movements into our workouts in order to build balanced strength and fitness.
Weightlifting
1: Metcon (Weight)
EVERY 2:00 x 6 SETS
1 Clean DL + 1 Hang Power Clean + Hang Squat Clean + Front Squat
*Same weight across for all sets, heavy
Metcon
2: Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
15m time cap.
June 23, 2018
CrossFit East River – WOD
Weightlifting
Opt1: Metcon (No Measure)
Option 1: Make up a missed movement press, front squat, pullups/dips, 1k row from earlier in the week . Make sure to input your makeup movement in WODIFY. No Fran makeups, sorry. Use Open Gym time.
Opt2: Metcon (AMRAP – Rounds)
Death by 3/4 Body Weight Front Squats.
BW = Rx+
Metcon
2: Metcon (AMRAP – Rounds and Reps)
3 minutes of:
8 Thrusters 75/55
8 Burpees over the bar
Rest 3 minutes
3 minutes of:
8 Ground to over heads 75/55
8 Pushups
June 22, 2018
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (Establish 1RM)
2: Back Squat (5×3 @ 80% of 1RM)
Metcon
3: Metcon (No Measure)
5 Rounds for Quality, alternating rounds with a partner
10 Strict Pullups
10 Suit Case Deadlifts w/ Heavy KB
10 Front Rack Waking Lunges w/ dual KBs
June 20, 2018
CrossFit East River – WOD
Gymnastics
1a: Weighted Pull-ups (3 attempts at a 5RM)
This doesn’t have to be weighted! Doing 5 strict pullups in a thin band or doing your first 5 unassisted counts as a PR!
1b: Weighted Ring Dips (3 attempts at a 5RM)
Each rep must have full lockout at top support and biceps must touch at the bottom.
This doesn’t have to be weighted! Doing 5 strict ring dips in a thin band or doing your first 5 unassisted counts as a PR!
Metcon
2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
June 19, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
With a partner for time:
40 Strict Presses 45/35
40 T2B
200 Double Unders
30 Push Presses
30 K2E
150 Double Unders
20 Push Jerks
20 Situps
75 Double Unders
June 18, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (2RM)
Establish a 2RM. Insert into WODIFY to have 1RM rep prediction .
Metcon
2: 1000m Row (Time)
Max Effort 1000m Row
June 16, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
40 handstand push-ups
40 toes-to-bars
40 dumbbell hang squat cleans
40 dumbbell box step-overs
40-ft. right-arm dumbbell overhead lunge
40-ft. left-arm dumbbell overhead lunge
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
June 15, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat
3×2 @ 90% of 1RM
1xME @ 90% of 1RM
Metcon
2: Metcon (Time)
For total time:
30 KB Swings (53/35)
30 MB Front Squats (20/14)
20/15 Calorie Bike/Rower
-rest 2 minutes-
30 KB Swings (53/35)
30 MB Front Squats (20/14)
20/15 Calorie Bike
-rest 2 minutes-
30 KB Swings (53/35)
30 MB Front Squats (20/14)
20/15 Calorie Bike
June 13, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time, fast and heavy:
21 double kettlebell thrusters
Run 400 meters
18 double kettlebell thrusters
Run 400 meters
15 double kettlebell thrusters
Run 400 meters
-Post weight used with time.
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