February 28, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
10 Back Squats (185/115, from the floor)
10 HSPU
600m Run
WOD
February 27, 2017
CrossFit East River – WOD
Weightlifting
1: Split Jerk (2-2-2)
2: Split Jerk (1-1)
Metcon
3: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
February 25, 2017
CrossFit East River – WOD
Metcon
1: CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
February 25, 2017
CrossFit East River – WOD
February 24, 2017
CrossFit East River – WOD
Warm-up
1: Metcon (No Measure)
Warm-Up WOD
3 Rounds:
5 DB Thrusters (2×35/20)
5 Manmakers w/ Dumbells
10 Calories on Rower
————–
Shoulder / Lower Back / Calf Mobility
Metcon
3: Metcon (Time)
3 Rounds for Quality
5 C2B Pull-ups
10 KB Swings 53/35
400m Run
February 22, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters
February 21, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×5 @ 80% )
Metcon
2: Metcon (Time)
For Time:
50 Calories on Rower
25 HSPU
25 Power Cleans 135/95
50 Calories on Rower
Then:
100 Double-Unders
February 20, 2017
CrossFit East River – WOD
Weightlifting
1a: Push Jerk (Push jerk 10-8-6-4 reps)
1b: Push Jerk (Push jerk 10-8-6-4 reps)
1c: Push Jerk (Push jerk 10-8-6-4 reps)
1d: Push Jerk (Push jerk 10-8-6-4 reps)
*You are doing a lot of push jerks! You’ll go for and try to hit heavy sets of 10, 8, 6 and 4.
*As the reps decrease, the weight should INCREASE.
*Score your heaviest set of 10, 8, 6 and 4, respectively. (Hence the four spots!)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
In teams of 3
AMRAP 10
20 Alternating Dumbell snatches (50/35)
10 Burpee Box Jumps 24/14
Then without rest:
AMRAP 10
20 Wall Balls 20/14
10 K2E
-Each partner must complete a full round before switching
-Two partners will be resting while one works
-Fast transitions, intensity!
February 18, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
10 minutes of 1min work/1min rest
5 HSPU + ME Pullups
Score is total pull ups completed
2: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
February 17, 2017
CrossFit East River – WOD
Weightlifting
1: Squat Clean (Find a heavy single )
Metcon
2: Metcon (AMRAP – Reps)
18 minute AMRAP
30 Squat Cleans 75/55
30 Pull-ups
Run 800m / Row 1k
20 Squat Cleans 115/75
20 Pull-ups
Run 800m / Row 1k
10 Squat Cleans 155/115
10 Pull-ups
Run 800m / Row 1k
AMRAP Squat Cleans 225/135
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