WOD

CrossFit East River – WOD

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Roxanne or Thunderstruck (No Measure)

Enjoy the fitness.

Gymnastics

Clean (6×3 (odd) Full Squat Clean. Add weight each round.)

Double-Unders (6×30 (even))

Metcon

Metcon (Time)

3 rounds for time of:

40 KB Step-Ups, 20L/20R, 20″/12″

21 KBS 53/35

12 Pull-ups

CrossFit East River – WOD

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Warm-up

Animal Farm (No Measure)

Gymnastics

1: Zombie Press (Attempt a #ZombiePress )

2: Metcon (AMRAP – Reps)

0:30 ME x Burpees to a 45lb plate

1:00 Rest

1:30 ME x Burpees to a 45lb plate

Rx+ = to a 24″/20″ box

Metcon

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*WEIGHT: 135/95 Rx*

Tuesday 13JAN15

January 12, 2015

CrossFit East River – WOD

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Warm-up

Outlaw Connectivity 1 (No Measure)

Flexibility —

2×50′ Pike to Hollow Inch Worm, take it slow. DEMO: http://vimeo.com/92274357

Static Shaping —

3x30s 30 Degree Handstand Hold

Skills and Drills —

3×10 Ring Swings. DEMO: http://vimeo.com/99058074

Gymnastics

Chest-To-Bar Pull-ups (5×3 Tempo 3003 )

Power Snatch + Overhead Squat (5×2 (Each set = 2 PS + 2 OVH))

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Challenge:

Free bag of Progenex for sub-7 minute “Heavy Karen” w/ 30/20lb ball. On video, good reps only.

https://www.youtube.com/watch?v=qdnoGQq_Enc

Monday 12JAN15

January 11, 2015

CrossFit East River – WOD

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Warm-up

DROM (No Measure)

Arm, elbow and shoulder circles

Upright and bent-over torso rotations

Leg swings

Scorpions and helicopters

Bow & bend

Lunge & twist

Gymnastics

8 minute EMOM

Strict Toes-To-Bar (6 x ME (ODD, score = total T2B))

Double-Unders (6 x 30 Double Unders (EVEN) )

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

0:45 Thrusters 65/55

1:00 Rest

0:45 Ring Rows

1:00 Rest

Rx+ = 115/75, C2B

(no bands, duh)

“Barbell Condfidence” Saturday 10JAN15

January 9, 2015

CrossFit East River – WOD

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Warm-up

Shoulder mobility (No Measure)

Coach’s Choice

Weightlifting

1: Split Jerk (12 minutes to establish 2RM)

2: Power Clean (12 minutes to Establish 2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP on a tabata clock

10 Clapping Pushups

10 KB One Arm Russian Swings, 5L, 5R

10 Jumping Goblet Squats

10 K2E

Rx 53/35

Friday 9JAN15

January 8, 2015

CrossFit East River – WOD

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Toilet Squat Tag (No Measure)

Toilet tag: Play tag! When tagged that person has to sit in an at parallel squat position for 15 seconds in order to get back into the game. Winner when you’re only one standing. All others 5 burpees.

Gymnastics

Front Squat (5 x 3 @ 75% (odd))

Handstand Push-ups (5 x ME Strict + Kipping without coming off wall)

Metcon

Metcon (Time)

15-12-9

Squat Snatch 95/65

C2B Pull-ups

Then

100 Double Unders

Rest 4 minutes

Then

9-7-5

Overhead Squat

Burpees over the bar

Then

50 Double Unders

Yoga

January 7, 2015

CrossFit East River – Yoga

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Wednesday 7JAN15

January 6, 2015

CrossFit East River – WOD

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Warm-up

Lumberjacks and Farmers (No Measure)

2 Teams:

Farmers must attempt to keep all cones right side up

Lumberjacks must attempt to knock all cones upside down

Team with most cones up/down wins. Losing team does 5 burpee penalty.

Weightlifting

Deadlift (5×3)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Tuesday 6JAN15

January 5, 2015

CrossFit East River – WOD

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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)

WOD

CrossFit East River – WOD

Roxanne or Thunderstruck (No Measure)

Gymnastics

Clean (6×3 (odd) Full Squat Clean. Add weight each round.)

Double-Unders (6×30 (even))

Metcon

Metcon (Time)

CrossFit East River – WOD

Warm-up

Animal Farm (No Measure)

Gymnastics

1: Zombie Press (Attempt a #ZombiePress )

2: Metcon (AMRAP – Reps)

Metcon

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Warm-up

Outlaw Connectivity 1 (No Measure)

Gymnastics

Chest-To-Bar Pull-ups (5×3 Tempo 3003 )

Power Snatch + Overhead Squat (5×2 (Each set = 2 PS + 2 OVH))

Metcon

Karen (Time)

CrossFit East River – WOD

Warm-up

DROM (No Measure)

Gymnastics

Strict Toes-To-Bar (6 x ME (ODD, score = total T2B))

Double-Unders (6 x 30 Double Unders (EVEN) )

Metcon

Metcon (AMRAP – Reps)

CrossFit East River – WOD

Warm-up

Shoulder mobility (No Measure)

Weightlifting

1: Split Jerk (12 minutes to establish 2RM)

2: Power Clean (12 minutes to Establish 2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Toilet Squat Tag (No Measure)

Gymnastics

Front Squat (5 x 3 @ 75% (odd))

Handstand Push-ups (5 x ME Strict + Kipping without coming off wall)

Metcon

Metcon (Time)

CrossFit East River – Yoga

CrossFit East River – WOD

Warm-up

Lumberjacks and Farmers (No Measure)

Weightlifting

Deadlift (5×3)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Warm-up

Outlaw Progression Clean (No Measure)

Weightlifting

Clean (“Speedy Complex” 3×50%, 3×55%, 3×60%, 3×65%)

Metcon

Metcon (Time)

CrossFit East River – WOD

Warm-up

Dicey (No Measure)

Gymnastics

1a: Ring Dips (5×5 Tempo: 3-3-0-3 (ODD))

1b: Front Squat (5×5 @ 70% (EVEN) )

Metcon

Metcon (Time)