WOD

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

5 rope climbs, 15-ft. rope

75 thrusters, 75/55

50 box dips

5 rope climbs, 15-ft. rope

50 overhead squats, 75/55

75 sit-ups

5 rope climbs, 15-ft. rope

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP of:

5 box jumps 30/24

3 squat cleans 225/145

CrossFit East River – WOD

Metcon

1: Metcon (Time)

15-12-9-6-3

HSPU

Kettlebell Swings 53/35

Perform 2 burpees every minute starting at 0.

Sunday 12NOV17 – Community WOD

November 12, 2017

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

3 Rounds of:

1 minute AMRAP on each of the following movements:

1) Chin ups

2) Ground to overhead 95/65

3) Burpee box jumps 24/20

4) Wall walks

5) Front Squats 95/65

6) Rest

CrossFit East River – WOD

Weightlifting

1: Snatch (Find 1RM or work full lift technique )

Metcon

2: Metcon (AMRAP – Reps)

4 Rounds

3 minutes on / 3 minutes off

15 Thrusters 115/75

15 Burpees over bar

Max Effort Double Unders
The following two weeks after the barbell cycle ending will be “.com” syle CrossFit progamming. Today’s metcon is a taste of interval style workouts to follow afterward.

“Armistice” – In Celebration of Veteran’s Day

November 10, 2017

CrossFit East River – WOD

Weightlifting

1: Power Clean (Find a 1RM or work on technique )

Metcon

2: Metcon (AMRAP – Reps)

The WOD – Armistice

11 minute AMRAP (As Many Repetitions As Possible)

11- Power Cleans

11- Burpees Over the Bar

19- Deadlifts

18- Pull-Ups

RX-135/95
The 1130am will be a special WOD with Team RWB

Learn more about the workout here: https://www.teamrwb.org/get-involved/wodforwarriors

Barbell Tech Mini 5 – D8

November 8, 2017

CrossFit East River – WOD

Weightlifting

1: Clean (See comments for rep scheme )

opt1) 1RM (pick if you’ve been consistently coming throughout the barbell cycle)

opt2) 7×1 @ light weight (pick if you’re still developing confidence and technique)

Metcon

2: Metcon (AMRAP – Reps)

Tabata alternating DB snatches 50/35

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows (rx is as horizontal as possible)

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments.
https://www.youtube.com/watch?v=xhlReCpAE9k

‘BARBELL TECH MINI 5 – D7

November 7, 2017

CrossFit East River – WOD

Weightlifting

1: Muscle Snatch (Find a 3RM)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

17m AMRAP

20 HR Pushups

15 Deadlifts 185/115

10 Burpees over the bar

5 Power Cleans

Barbell Tech Mini 5 – D6 – Final Week!

November 6, 2017

CrossFit East River – WOD

Weightlifting

1: Back Squat (Find 1RM w/ 3s pause )

Metcon

2: Metcon (Time)

4 RFT

12 pull ups

12 situps

12 front squats 95/65

Barbell Tech Mini 5 – D5

November 4, 2017

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

26m AMRAP w/ a partner

20 One Arm DB Thrusters L – 50/35

20 Pullups

20 One Arm DB Thrusters R – 50/35

10 Wall Walks

– Both partners perform 5 burpees every 2 minutes starting at minute 2.

-Only one partner may work at a time

-Partion any way that allows partners equal reps of all movements