WOD

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

8 minutes to complete:

750m row

185/115 deadlifts, max reps

Then, 10 minutes to complete:

750m row

185/115 power cleans, max reps

Then, 12 minutes to complete:

750m row

75/55. overhead squats, max reps

Do not rest between rounds. Post row/run times and reps completed for each exercise to comments.

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Rx+ (*you must do the prescribed weights with the run, otherwise do regular Rx*)

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8 minutes to complete:

1-mile run

315/225 deadlifts, max reps

Then, 10 minutes to complete:

1-mile run

225/145 power cleans, max reps

Then, 12 minutes to complete:

1-mile run

135/95 overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

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CrossFit East River – WOD

Gymnastics

1: Rope Climb (Skill. )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

Every 2 minutes for as long as possible complete:

From 0:00-2:00

6 Pullups

2 Front Squats 95/65

From 2:00-4:00

6 Pullups

4 Front Squats 95/65

From 4:00-6:00

6 Pullups

6 Front Squats 95/65

Continue adding 2 reps to the front squat each interval for as long as you are able.

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Rx+

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Every 2 minutes for as long as possible complete:

From 0:00-2:00

15-ft. rope climbs, 2 ascents

185-lb. front squats, 2 reps

From 2:00-4:00

15-ft. rope climbs, 2 ascents

185-lb. front squats, 4 reps

From 4:00-6:00

15-ft. rope climbs, 2 ascents

185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

“Alternate 5k”

5 Rounds

-Jog 400m (easy pace)

-Run 200m (mile pace)

-Jog 200m (easy pace)

-Sprint 200m (fast pace)

-Jog 200m (easy pace)

-Run 400m (mile pace)

Rest 4 minutes

2: Metcon (No Measure)

“Extra Credit”

10m EMOM

100m Shuttle Sprint (50m out, 50m back)

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CrossFit East River – WOD

Metcon

Metcon (Time)

4 RFT:

10 KB 1-Arm Snatches (53/35#) (5/arm)

200m Row

1 min rest between rounds

(NO rest, immediately into…)

3 RFT:

10 KB 1-Arm OHS (53/35#) (5/arm)

300m Row

1 min rest between rounds

(NO rest, immediately into…)

2 RFT:

10 KB 1-arm Squat Snatch (53/35#) (5/arm)

400m Row

1 min rest between rounds

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CrossFit East River – WOD

Weightlifting

1: Snatch (1-1-1-1-1)

Metcon

2: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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CrossFit East River – WOD

Weightlifting

1: Back Squat (7-7-7-7)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

135-lb. sumo deadlift high pulls, 10 reps

135-lb. push presses, 10 reps

Post rounds completed to comments.

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CrossFit East River – WOD

Weightlifting

1: Split Jerk (2-2-2-2-2)

Metcon

2: Metcon (Time)

3 Rounds for Time:

20 Burpees

10 Thrusters 95/65

5 Muscle Ups

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CrossFit East River – WOD

Weightlifting

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

Metcon

1: Metcon (AMRAP – Rounds and Reps)

The WOD – Armistice

AMRAP 11

11- Power Cleans

11- Burpees Over the Bar

19- Deadlifts

18- Pull-Ups

RX-135/95

Scaled Version (Barbell Free – either do Rx weight or this version)

AMRAP 11

11- Push Ups

11- Burpees

19- Sit-ups

18- Air Squats

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