WOD

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds)

Burpee + 185/125-lb. back-squat ladder

Rest 3 minutes

Burpee + 115/75-lb. shoulder-press ladder

Rest 3 minutes

Burpee + 245/155-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post total number of minutes completed for all 3 exercises.

Rx: No time cap.

Scaled: 10 minute cap for each exercise

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CrossFit East River – WOD

Weightlifting

1: Paused Front Squat (Find 5rm w 3s pause each rep)

Metcon

2: Metcon (Time)

5 RFT:

10 Box Jumps 24/20

10 Wall Balls 20/14

10 C2B Pullups

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

Paul Pena

7 rounds, each for time of:

100-meter sprint

19 kettlebell swings, 2 pood

10 burpee box jumps, 24-inch

Rest 3 minutes

Post time for each round to comments.

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

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CrossFit East River – WOD

Gymnastics

1: Muscle-ups (Progression: Box Transitions )

Metcon

2: Metcon (Time)

15-12-9 reps for time of:

Thrusters 135/95

Muscle-ups

Scale Muscle Ups:

(Partition as needed within sets)

30 Box Dips

30 Strict Pull-Ups

–

24 Box Dips

24 Strict Pull-ups

–

18 Box Dips

18 Strict Pull-ups

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CrossFit East River – WOD

Weightlifting

1: Snatch Balance (3-3-3-3-3)

Metcon

2: Metcon (AMRAP – Reps)

15 minute EMOM

0: 15/12 Calories on Rower

1: ME x Wall Balls

2: 8 T2B

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CrossFit East River – WOD

Weightlifting

1: Deadlift (Work up to a heavy triple)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

24 minute AMRAP

In teams of 3

10 HSPU

15 Box Jumps 24/20

20 Wall Balls 20/14

One members performs workout

One member performs 25 burpees

One member rests

Team members switch when member completes burpees

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

5 Rounds for Time

800m Run / 1k Row

15 KB Thrusters 2(35/28 lbs)

15 Pull-Ups

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CrossFit East River – WOD

Metcon

Metcon (Time)

Aerobic Capacity Test

10 rounds for time of:

400m run

20 air squats

15 situps

10 pushups

*We will retest in 3 months to see your improvement!

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CrossFit East River – WOD

Metcon

1: Dirty 30 (Time)

30 box jumps, 30-inch box

30 chest-to-bar pull-ups

30 kettlebell swings, 2 pood

30 walking lunges with 95-lb. barbell

30 knees-to-elbows

30 push presses, 95 lb.

30 hip extensions, holding a 25-lb. plate

30 wall ball shots, 20-lb. ball to 11-foot target

30 burpees

30 triple-unders

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CrossFit East River – WOD

Weightlifting

1: Power Clean (3-3-3-3-3)

2: Metcon (Time)

3 Rounds for Time:

20 Pull Ups

20 Shoulder to Overhead 75/55

20 Air Squats

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