March 9, 2018
CrossFit East River – WOD
Gymnastics
1: Muscle-ups (Technique)
Metcon
2: Metcon (Time)
5 Rounds for time:
250m Row
5/5 KB Overhead Squats 53/35
5 C2B pullups
WOD
March 7, 2018
CrossFit East River – WOD
Weightlifting
1: Deadlift (5-5-5-5-5)
2: Metcon (AMRAP – Reps)
5 Rounds
90 seconds on, 90 seconds off
16 Wall Balls
8 C2B Pullups
Max Double Unders
March 6, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
12-9-6-3
HSPU
Squat Snatch 115/75
March 5, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat (1s pause at bottom. Death by style, e90. 185/105)
Metcon
2: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
March 3, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20 box
75/55 pound Thruster
Chest to bar Pull-ups
This has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
March 2, 2018
CrossFit East River – WOD
Weightlifting
Squat Clean (Work on skill! Prep for 18.2A!)
Work at 75-80% of your 1RM clean for working sets.
Metcon
Metcon (Time)
5 rounds for time:
10 box jumps
10 DB snatches 50/35 (10L/10R)
25 double-unders
February 28, 2018
CrossFit East River – WOD
Weightlifting
1: Power Snatch (1-1-1)
2: Overhead Squat (3-3-3 (from the floor) )
Metcon
3: Metcon (Time)
10 Rounds of Cindy for time
5 Pullups
10 Pushups
15 Air Squats
February 27, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball
Scroll for scaling options.
Post time to comments.
Scaling
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.
Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups
Men: 14-lb. ball
Women: 10-lb. ball
Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows
Men: 10-lb. ball
Women: 6-lb. ball
February 26, 2018
CrossFit East River – WOD
Gymnastics
1: Metcon (No Measure)
12m EMOM
1) 5 Strict HSPU
2) 10 Pistols, alternating
3) 30 seconds of L-Hang / Tuck / Hang pull up bars
Metcon
2: Metcon (Time)
21-15-9
Deadlifts 225/145
Box Jumps 24/20
8 minute time cap
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