November 29, 2017
CrossFit East River – WOD
WOD tips with Rory McKernan
https://journal.crossfit.com/article/cfj-crossfit-wod-171128
Metcon
1: Metcon (Time)
3 rounds for time of:
Run 400 meters
12 Power Snatches 115/85
6 bar muscle-ups
WOD
November 28, 2017
CrossFit East River – WOD
Slight delay on today’s article, anhow; What did you cook for Thanksgiving?
https://journal.crossfit.com/article/what-are-you-cooking-for-thanksgiving
Metcon
1: Metcon (Time)
2 Rounds for time:
50 Wall Balls 20/14
40 Burpees over the bar
30 Thrusters 95/65
20 Deadlifts 95/65
10 Wall walks
November 27, 2017
CrossFit East River – WOD
“Sugar Industry Suppressed Evidence of Health Risks of Sucrose,” UCSF.org
https://www.ucsf.edu/news/2017/11/409116/sugar-industry-suppressed-evidence-health-risks-sucrose
Metcon
1: Metcon (AMRAP – Rounds and Reps)
4 Rounds
5 minute work / 2 minutes rest
AMRAP:
10 HSPU
20 KBS 53/35
30 Situps
-start each interval with HSPU
-excess reps from unfinished rounds can be tallied in final rounds/rep score
November 25, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
“Viola”
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
https://www.crossfit.com/workout/2017/11/11#/comments
https://journal.crossfit.com/article/cfj-crossfit-wod-171111
November 24, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 rounds for time of:
50-lb. dumbbell thrusters, 15 reps
50 double-unders
15-foot rope climb, 3 ascents
November 22, 2017
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
November 21, 2017
CrossFit East River – WOD
Metcon
1: CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
November 20, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (10-10-10)
Metcon
1: 2k Row (Time)
Max Effort 2k Row
Make 1 attempt at a ME 2k row
November 18, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time with a partner
8 rounds total:
5 GTO 135/95
10 Back Squats 135/95
250m row
-one partner works at a time
-alternating rounds
November 17, 2017
CrossFit East River – WOD
Metcon
1: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
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