June 29, 2017
WOD
June 28, 2017
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (5 reps @ 135/95. EMOM for as long as possible.)
Metcon
2: Metcon (Time)
Run 1 Mile
then
18-15-12
Front Squat 185/115lbs
Chest to Bar
June 27, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (No Measure)
Split Jerk Technique Work
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds:
a) 10 Wall Balls
b) 10 T2B
c) MEx Split Jerks 185/115
d) Rest 1 minute
June 26, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (5×3 – Pause for 1 second at bottom of each rep)
Metcon
2: Metcon (Time)
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees
June 24, 2017
CrossFit East River – WOD
Metcon
1: Scotty (AMRAP – Rounds)
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
http://www.mysanantonio.com/news/local/article/San-Antonio-pays-tribute-to-firefighter-Scott-11174698.php
June 23, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×5 @ Monday’s Weight. Max reps on 4th set. )
Metcon
2: Metcon (Time)
5 Rounds for time.
20 Wall Balls 20/14
10 Pull-ups
Rest 1 minute
June 21, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
12m EMOM
a: RDL 10 Reps (pick your weight!)
b: DB Strict Press 8-15 reps
Metcon
2: Metcon (AMRAP – Reps)
5x 3 minute rounds.
Minute 1: 200m Run
Minute 2: 10 Overhead Squats 95/65
Minute 3: MEx Double Unders
Score is total dubs.
If you don’t make the run or OH squats, score is zero for double unders, take a rest round.
June 20, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch (7×1 @ as heavy as perfect technique allows )
Metcon
2: Metcon (Time)
5 Rounds for time:
Row 300m
20 KBS 53/35
10 Burpees to a 45lb plate
June 19, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×5 @ 10-20lbs heavier than last Monday )
Metcon
2: Metcon (Time)
9-15-21
Burpees over the bar
Ground to overhead 135/95
June 17, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
Every 90 seconds for 12 minutes
1 Power Snatch
1 Overhead Squat
1 Hang Snatch
Metcon
1: Metcon (Time)
5 Rounds for time:
20/15 Calories on Rower
50′ Overhead Walking Lunge w/ 1 DB – Right 50/35
10 Pull-ups
50′ Overhead Walking Lunge w/ 1 DB – Left 50/35
25 minute cap.
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