January 24, 2015
WOD
January 23, 2015
CrossFit East River – WOD
Warm-up
Good morning! (No Measure)
3 rounds of:
10 good mornings
10 shoulder circles
10 arm circles
Weightlifting
Squat Clean Thruster (Establish a touch & go 3RM)
Metcon
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
January 22, 2015
CrossFit East River – WOD
Olympic Lifting Total (Total Weight)
Back Squat (5@50%, 5@60%, 5@70%, 5X3@80%)
RDL (4X10)
Abbs & Arms (Time)
Post Weightlifting Work Out
January 22, 2015
CrossFit East River – WOD
Warm-up
Outlaw Progression Clean (No Measure)
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
Weightlifting
1: Bear Complex (Take 10 minutes to find complex RM. )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
2: Bear Complex (7 minute AMRAP @ 50% of 1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Marguerita (Time)
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Check it OUT! http://youtu.be/LxxDDM0Tl9Y
January 21, 2015
CrossFit East River – WOD
Blocks@ Mid Thigh-Snatch Pull+Snatch (2×2@50%, 2×2@60%, 2×2@65%, 2X1@70%)
Blocks@ Mid Thigh-Clean Pull+Clean (2×2@50%,2×2@60%2×2@65%,2×1@70%)
Paused Front Squat (1×3@50%, 1×3@60%,1×3@70%, 2×3@80%)
Abbs & Arms (Time)
Post Weightlifting Work Out
January 20, 2015
CrossFit East River – WOD
Barbell Warm Up C&J (No Measure)
Power Clean from Power Position
Hang Clean + Jerk
Clean & Jerk
Split Jerk (Jerk From Rack- 2×50%, 2×60%, 2×70%,2×75%,1×2@80%.)
Power Clean w/pause at knee + Front Squat (2×2@50%, 2×2@60%, 2×2@70%, 2×1@80%)
Push Press (5,5,3,3,3,)
Bulgarian Split Squats (KB in Rack POS 3×10)
January 20, 2015
CrossFit East River – WOD
Warm-up
MedBall Tag (No Measure)
1. Holding a 20/14 MedBall attempt to collect as many athlete “tags” In 60 seconds.
2. No throwing medballs.
3. You may block using your ball.
4. You may knock other athlete’s medballs out of their hands.
Gymnastics
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
3 Strict Pull-Ups
6 Strict Burpee (Full Squat, Full Push Up)
90′ Shuttle Run (6×15′)
Metcon
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 19, 2015
CrossFit East River – WOD
Warm-up
Tabata KB Warm Up (No Measure)
Squats
Pushups
Burpees
Rest
KB DL
KB Russian Swing
KB American Swing
Rest
KB Clean
KB Push Press
Rest
KB Snatch L
KB Snatch R
Weightlifting
a: Farmer’s Carry (4 x 200′ w/ 2×53/35)
b: Front Rack Lunge (4 attempts at a 20RM (10L,10R))
Metcon
Metcon (Distance)
On the C2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Women’s Rx +0:10 sec
January 18, 2015
CrossFit East River – WOD
Warm-up
Outlaw Connectivity (No Measure)
4 Rounds:
0:20 Seated Pike Stretch
0:40 L-Sit (Paralletes/Rings/Bar)
0:40 30* Handstand Hold
Gymnastics
1a: Ring Dips (4×7 Tempo: 3-3-0-3 (ODD) THIS IS AN EMOM)
1b: Front Squat (4×7 @ 65% (EVEN) )
Metcon
Metcon (AMRAP – Rounds and Reps)
5 minutes to complete:
21 Power Cleans 75/55
21 Ring Rows
4 minutes to complete:
15 Power Cleans
15 Ring Rows
3 minutes to complete:
9 Power Cleans
9 Ring Rows
Rest 2 minutes.
2 minute AMRAP:
9 Power Cleans
9 Ring Rows
Rx+: 135/95. Pull-ups, no bandz.
January 16, 2015
CrossFit East River – WOD
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 Press (Establish 3RM)
Metcon
Metcon (AMRAP – Reps)
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of Thrusters 65/55
1 min of Row for Calories
1 min of Bench Press, 95/65
1 min of Rest
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