December 10, 2016
CrossFit East River – WOD
Weightlifting
1: Hang Power Snatch (2-2-2-2-2 Go heavy)
1: Hang Power Snatch (2-2-2-2-2 Go heavy)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
WOD
December 9, 2016
CrossFit East River – WOD
Weightlifting
1: Clean and Jerk (5 x (2 Cleans + 1 Jerk) @ 80% 1RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
7m EMOM
7 HSPU
14 Box Jumps 24/20
21 KB Swings 53/35
December 7, 2016
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
8m EMOM
3 Hang Power Cleans
Score is weight used for all 8 rounds. If you add weight average weight across all sets.
Metcon
2: Metcon (AMRAP – Reps)
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of kettlebell thrusters
Rest 30 seconds
Men use 2 x 35lb
Women use 2 x 28lb
December 6, 2016
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 Rounds
5 Split Jerks 185/115
15 T2B
300m Row
Rest 3 Minutes
December 5, 2016
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
Every 90 Seconds for 9 minutes
1 Snatch + 1 Overhead Squat
Metcon
1: Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
100′ Walking Lunges
50 Double Unders
25 Wall Balls 20/14
December 4, 2016
CrossFit East River – WOD
Metcon
Metcon (Time)
In teams of 3, complete:
175 power snatches 75/55
25 wall climbs
115 thrusters
*One athlete works at a time
*Work does not have to be split evenly
December 3, 2016
CrossFit East River – WOD
Gymnastics
1: Muscle-ups (Skill)
Metcon
2: Metcon (Time)
For Time
9 Muscle Ups
3 Squat Cleans 185/115
Run 400m
6 Muscle Ups
6 Squat Cleans 185/115
Run 400m
3 Muscle Ups
9 Squat Cleans 185/115
Run 400m
18 minute cap
December 2, 2016
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
21 Deadlifts 225/150
21 Box Jumps 24/20
Rest 3 minutes
15 Deadlifts
15 Box Jumps 24/20
Rest 2 minutes
9 Deadlifts
9 Box Jumps 24/20
November 30, 2016
CrossFit East River – WOD
Metcon
1: Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
November 29, 2016
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
Every 90 Seconds for 9 minutes
1 Clean + 1 Front Squat
Metcon
2: Metcon (Time)
150 Burpees for time.
15 minute time cap.
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