May 15, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat (5×3 @ 80% of 1RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12m AMRAP
60 Double Unders
30 Air Squats
10 Deadlifts 225/155
WOD
May 14, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Death by DB Push Press
-Using 2 dumbbells ascend up in reps every minute, death by style.
Rx = 2×50/35
Rx+= 70/50
2: Metcon (No Measure)
12m EMOM for quality
1) 15 KB Swings 53/35
2) 15 Ring Rows
3) 10 V-Ups, hold hollow for rest of minute
May 12, 2018
CrossFit East River – WOD
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
May 11, 2018
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (Find a 5RM, aim to use 90% of your 1RM )
2a: Back Squat (5×5 @ 75% of 1RM)
Metcon
1: Metcon (AMRAP – Reps)
5m AMRAP
Max Russian Swings
Perform 5 burpees every minute starting at 0.
Rx + = 72/53
Rx = 53/35
May 9, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
1k Row, then:
5 Rounds:
10 Box Dips
20 Situps
30 Air Squats
Then
500m Row
May 8, 2018
CrossFit East River – WOD
Metcon
1: Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
May 7, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat (Establish a 5RM for the day )
Metcon
2: Metcon (No Measure)
3 RFQ w/ a partner:
10 Strict C2B Pullups
10 Strict HSPU
-Pullups are partner assisted as needed (break up into no more than 3 sets)
-For HSPU use bands to scale down and deficit plates to scale up
May 5, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
In Teams of 3:
40 Power Cleans 155/105
40 Strict Chin-Ups
30 Power Cleans
30 Strict Chin-Ups
20 Power Cleans
20 Strict Chin-Ups
10 Power Cleans
10 Strict Chin-Ups
Partner A works through the workout
Partner B runs 400m
Partner C rests
May 4, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (3×3 @ 85%)
2: Front Squat (Max Reps @ 85%)
3a: Bench Press (4×12 w/ moderate DBs)
3b: Inverted Barbell Row (4 x ME, try to make as difficult as possible )
https://www.youtube.com/watch?v=l_jvOTSVu8w
Metcon
4: Metcon (AMRAP – Reps)
2m AMRAP
Max burpees to 45lb plate
May 2, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
Pick two KBs or DBs and stick with them through the whole workout.
Complete as many reps as possible in 15 minutes of:
1 front rack squat, 1 push press, 1 deadlift
2 front rack squats, 2 push presses, 2 deadlifts
3 front rack squats, 3 push presses, 3 deadlifts
Etc.
Rx+ = 70+/50+
Rx = 50+/35+
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