April 23, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups
Women use 95 lb.
WOD
April 22, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
In teams of 3:
30m AMRAP:
Perform as many clusters, 95/65 as possible. Perform 5 burpees every minute.
Partner 1: Clusters / burpees
Partner 2: 400m run w/ MB 20/14
Partner 3: Rest
Partners switch each time MB run is completed.
April 21, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (No Measure)
4 Rounds
Spend 1 minute at each station:
a: 12 x Seated DB Press
b: 24 x weighted box stepups, alternate legs. (24/24)
c: 30 second bar hang
Pick a weight for a/b you can go unbroken but struggle with.
Metcon
2: Metcon (Time)
For time, alternate rounds with a partner, rest while they work.
Row 750m
20 burpees over rower
Row 500m
15 burpees over rower
Row 250m
10 burpees over rower
April 19, 2017
CrossFit East River – WOD
Weightlifting
1: Pistols (14 alternating. Post weight if used.)
Metcon
2: Metcon (Time)
9 minute AMRAP:
12 Push Presses 135/95
12 T2B
24 Wall Balls 20/14
April 18, 2017
CrossFit East River – WOD
Weightlifting
1a: Split Jerk (Aim for 70-80%)
For 12 minutes:
Every 90 seconds
a) 3 x Split Jerk
b) 3 x Deadlift
1b: Deadlift (Aim for 70-80%)
For 12 minutes:
Every 90 seconds
a) 3 x Split Jerk
b) 3 x Deadlift
Metcon
2: Metcon (Time)
Run 800m
30 KBS 53/35
30 Pullups
Run 600m
20 KBS
20 Pullups
Run 400m
10 KBS
10 Pullups
12m cap.
Add 10 seconds for each rep not completed. Run counts as one rep.
April 17, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (3×7, aim for 90% your 7RM last week. )
Metcon
2: Metcon (No Measure)
FOR QUALITY:
3 Rounds, switch every minute
a: Bent over DB Rows – 10 ea side
b: 30second hold on Rings
c: 1 minute hollow hold
3: Metcon (Time)
3 RFT
10 DB Snatches 50/35 (5l/5r)
10 Burpee box jumps
April 15, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (Find a 3RM for the day)
Metcon
2: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
April 14, 2017
CrossFit East River – WOD
Weightlifting
1a: Bench Press (4×15 DB Bench Press, Close Grip)
1b: Renegade Row (4×20 – DB renegade row)
1c: Strict Toes-To-Bar (4x Max Reps)
Metcon
2: 500m Row (Time)
Max Effort 500m Row
Make 3 attempts switching with a partner
April 12, 2017
CrossFit East River – WOD
Weightlifting
1a: RDL (4×7 each leg – one legged RDL w/ 2x DBs )
1b: Front Rack Lunge (4×7 each leg)
Metcon
2: Metcon (Time)
10 Kettlebell Snatches 53/35 (5/5)
10 Burpees
20 KB Snatches
20 Burpees
30 KB Snatches
30 Burpees
20 KB Snatches
20 Burpees
10 KB Snatches
10 Burpees
April 11, 2017
CrossFit East River – WOD
Weightlifting
1a: Push Press (4×7 use a challenging weight across all sets)
1b: Chest-To-Bar Pull-ups (4×7 weight as needed)
Metcon
2: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
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