January 23, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
4 rounds for time of:
Run 800 meters / Row 1k
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps
WOD
January 21, 2017
CrossFit East River – WOD
Weightlifting
1: Squat Clean (1-1-1)
Metcon
2: CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
We’re going to do it open style with judges. Multiple heats.
January 20, 2017
CrossFit East River – WOD
Metcon
1: Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
January 18, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (see comments. )
Every 3 minutes increasing weight.
12-9-6-3-3-3
Experienced athletes, aim for a 3RM from floor.
Newer athletes, aim to do 3 heavy sets of 3 reps.
Metcon
2: Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats
January 17, 2017
CrossFit East River – WOD
Metcon
1: Test: Burpees (AMRAP – Reps)
90 second AMRAP
ME x Bar Facing Burpees
2: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
15 Ring Dips
15 Front Squats 135/95
750m Row / 600m Run / 30 Cal Bike
(pick the monostructural element you fear most)
January 16, 2017
CrossFit East River – WOD
Weightlifting
1: Power Clean (5×3)
3 Power Cleans every minute for 5 minutes.
Score average weight used across all 5 sets.
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds
3 minute AMRAP
15 Burpees over the bar
30 Air Squats
ME x GTO 135/95
Rest 3 minutes
Score is total reps of GTO performed
January 14, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (1-1-1-1-1-1)
Metcon
2: Metcon (Time)
5 Rounds
30 Wall Balls 20/14
20 K2E
10 HSPU
Rest 2:00
January 11, 2017
CrossFit East River – WOD
Metcon
1: Tiff (AMRAP – Rounds)
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here
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Run route is 4 full laps around block.
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Running scale is 3,000m – We’d recommend the run.
January 10, 2017
CrossFit East River – WOD
Weightlifting
1: Overhead Squat (5-5-5-5-5, aim for no more than 80%)
Metcon
2: Metcon (Time)
20m EMOM: (5 rounds)
1: 10 Burpees over the bar
2: 10 Power Snatches 95/65
3: Max Ring Dips
4: Rest
January 9, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time, with a partner.
15 Thrusters 115/75
75 double-unders
12 Thrusters
60 double-unders
9 Thrusters
45 double-unders
6 Thrusters
30 double-unders
3 Thrusters
15 double-unders
-Partner 1 does set of thrusters and doubles while partner 2 rests. Partner 2 then does 1st set while partner 1 rests. So forth and so forth for each set. Both partners do all work.
Gymnastics
2: Metcon (AMRAP – Rounds)
Death by bar muscle ups.
12m cap.
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