February 5, 2015
CrossFit East River – WOD
Warm-up
Skill
Overhead Squat (Perfect OVH SQTs. Air -> Front -> OVH)
Metcon
Metcon (Time)
3 RFT
30 Thrusters 75/55
30 Burpees
30 Overhead Squats 75/55
1000m Row
30 minute cap.
WOD
February 3, 2015
CrossFit East River – WOD
Warm-up
Outlaw Connectivity 2 (No Measure)
3 Rounds:
30 seconds Seated Pike
Rest 10 seconds
30 seconds Standing Toe Touch
Rest 10 seconds
30 seconds Hamstring Stretch on Box
Rest 10 seconds
———
Alternating with a partner/team do
10 x 16′ of seal walk (10 rounds each)
Weightlifting
a: Shoulder Press (Odd: 7 Reps. Start w/ bar, add 5-15lbs each round)
b: Hollow Body (Even: 30 second hold. 12 minute EMOM.)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
—-These are Power Cleans
February 2, 2015
CrossFit East River – WOD
Warm-up
Cindy-ish (No Measure)
5 rounds of:
5 pull-ups
10 push-ups
15 squats
Gymnastics
Muscle-ups (3 x ME Muscle-Ups, Scale w/ Max Ring Dips)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
February 1, 2015
CrossFit East River – WOD
Warm-up
Gymnastics Day 1 (No Measure)
Upper Body
-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups
-10 secondsxFrog stand/Tripod
Lower Body
-5xea – Pistols / 10x Overhead Squats
-10x Stiff KB Deadlifts
-10x Situps
Metcon
Metcon (AMRAP – Rounds)
12 minutes, “death by” rep scheme
Min 0: 1 Strict Pull Up + 1 STO 95/65
Min 1: 2 Strict Pull Ups + 2 STO
Min 2: 3 Strict Pull Ups + 3 STO
…..
When you can no longer keep up drop the reps to 5+5 for the remainder of the 12 minutes.
Metcon (Time)
25 HSPU
50 KB Taters
75 Lateral Jumps over KB
100′ Walking Lunge w/ KB
15 minute time cap.
January 31, 2015
CrossFit East River – Yoga
January 30, 2015
CrossFit East River – WOD
Warm-up
Bring Sally Up! (No Measure)
Hello Moby
Weightlifting
Overhead Squat (Establish 3RM)
Metcon
Metcon (Time)
3RFT
100 Squats
50 sit-ups
25 Pull-ups
January 29, 2015
CrossFit East River – WOD
Warm-up
Metcon
1: Metcon (Time)
21-15-9
KB Swing 53/35
Box Jumps 24/20
Wall Balls 20/14
*Rx Plus: 72/53, 30/24. 30/20
(If you’re comfortable w/ all the movements TRY Rx Plus, you’ll thank yourself)
2: Metcon (AMRAP – Reps)
Progress as far as possible in 14 minutes.
30 Thrusters 45/35
20 Thrusters 75/55
10 Thrusters 95/65
5 Thrusters 135/95
AMRAP Thrusters 155/105
-Perform 5 bastards EMOM beginning @ minute zero.
January 27, 2015
CrossFit East River – WOD
Warm-up
Hip Mobility (No Measure)
Coach’s Choice
Metcon
Metcon (No Measure)
3 Rounds
0:45 10 KB RDLs 53/35
0:45 10 HSPU
Rest 1 minute
3 Rounds
0:45 8 C2B Pull-ups
0:45 8 Jumping Split Lunges w/ 20/14 MB
Rest 1 minute
3 Rounds
0:45 6 Wall Balls 20/14
0:45 6 Burpees
Rest 1 minute
Metcon (AMRAP – Reps)
8 minute ascending ladder
1 HPC 135/95
1 T2B
2 HPC
2 T2B
3 HPC
3 T2B
…
January 26, 2015
CrossFit East River – WOD
SNOW DAY WOD! First WOD @ 1130am.
Warm-up
Junkyard Dog (No Measure)
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
Weightlifting
Push Jerk (Establish 2RM Push Jerk )
Metcon
Metcon (AMRAP – Rounds and Reps)
15minute AMRAP
15 Calories on Rower
10 Box Jumps 24/20
5 Push Jerks 135/85
Rx Plus: 30/24, 185/115
January 25, 2015
CrossFit East River – WOD
Warm-up
Shoulder mobility (No Measure)
Coach’s Choice
Metcon
Metcon (AMRAP – Reps)
3 rounds, 45s of work followed by 45s of rest:
GTO, 95/65
Weightlifting
Back Squat (6×3 @ 70%, 3s pause in the bottom each rep)
Metcon
CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
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