WOD

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Perform 30 unbroken russian kettlebell swings.

Post the largest kettlebell you used to comments.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

25 Pullups

50′ Single Arm KB Front Rack Walking Lunge Right Arm – 53/35

25 HR Pushups

50′ Single Arm KB Front Rack Walking Lunge Left Arm – 53/35

Every minute, starting at 0, perform 3 burpees.

If burpees are performed during walking lunge return to the last place both feet were together before restarting.

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

“Toes to the Sky”

COMPLETE FOR TIME WITH A 13-MINUTE TIME CAP

50 Calorie Row Buy In

Then

4 Rounds of:

10 Overhead Squats

10 Toes to Bar

Complete 50 calories on the rower before working your way through 4 rounds of 10 Overhead Squats and 10 Toes to Bar.

There is a 13-minute time cap for this workout.

See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in the standards.

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

“Tabata Tuesday!”

Tabata DB Snatches alternating 50/35

Rest 1 minute

Tabata Box Jump Overs 24/20

Rest 1 minute

Tabata DB one-arm Thrusters 50/35

Rest 1 minute

Tabata Burpee Box Jumps 24/20

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

For one arm DB Thrusters perform alternate arm used for each round. Perform 4 rounds left, 4 rounds right.

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CrossFit East River – WOD

Slightly dated but relevant today:

“These Philly Gyms Are Hosting Eagles-Themed Workouts in Honor of the Super Bowl” http://www.phillymag.com/be-well-philly/2018/01/30/philadelphia-eagles-workout/

Weightlifting

1: Back Squat (5×3 @ working up to a heavy triple )

Aim for your final set to be around 85% of your 1RM.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

3 rounds of:

3 minutes on, 3 minutes off:

12 Wall Balls 20/14

9 Bar facing burpees

6 Power Cleans 155/105
Stay focused on moving smoothly between these movements. The power clean will be challenging at an elevated HR, stay organized and move well.

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

5 Rounds:

4 minute AMRAP

30/26 calories on rower or bike

20 pullups

10 front squats 135/95 from the floor

Rest 2 minutes between rounds

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CrossFit East River – WOD

Weightlifting

1: Turkish Get Up (Set a 2RM (2 reps one side, then 2 on the other))

Weight must be equal both sides.

Metcon

2: Metcon (Time)

5 Rounds for time:

30 squats

15 knees-to-elbows

15 ring push-ups

20 minute time cap

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

7 MINUTE CHIPPER

In 7 minutes, complete as many rounds and reps of:

30 Deadlifts

60 Wall Balls

90 Double Under/Singles (See Scaling)

Then with the remaining time, AMRAP of:

Bar Muscle Ups/Pull Ups/Ring Rows (See Scaling)

This chipper tests your strength, your lungs, and your gymnastic skills. The harder you push through the chipper, the longer you have to rack up reps during the cherry.

Level 3 Masters + Athletes will perform Chest to Bar Pull Ups rather than Bar Muscle Ups.

See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

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CrossFit East River – WOD

Weightlifting

1: Metcon (AMRAP – Rounds and Reps)

Death by pause front squats.

1s pause. 115/75. Rx+ 155/105

Metcon

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

5 Rounds

20/18 Calories on rower

15 KB Swings 53/35

10 HSPU

1: Metcon (Time)

5 Rounds

20/18 Calories on rower

15 KB Swings 53/35

10 HSPU

1: Metcon (Time)

5 Rounds

20/18 Calories on rower

15 KB Swings 53/35

10 HSPU

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CrossFit East River – WOD

Weightlifting

1: Hang Snatch (Build up to a 3RM – unbroken)

Metcon

2: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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