WOD

CrossFit East River – WOD

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Warm-up

Animal Farm (No Measure)

Weightlifting

Back Squat (5×3 @ 85% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Up!

17-minute partner AMRAP:

*35 kettlebell swings while partner in goblet squat

*25 med ball sit-up throws over box

*20 box jumps while partner planks

*15 pull-ups while partner hangs from bar

You will complete each domain before moving on to the next domain, ie one partner will swing and one will squat and then they SWITCH movements before moving on to the med ball sit-ups

CrossFit East River – WOD

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Warm-up

Hip Mobility (No Measure)

Coach’s Choice

Weightlifting

Hang Clean + Front Squat + Split Jerk (6×1 @ 75% of 1RM C&J)

Metcon

Power Clean Elizabeth

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

CrossFit East River – WOD

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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

Warm-up

Muscle-ups (Kip + Hip Progression )

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

CrossFit East River – WOD

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Warm-up

Outlaw Progression Snatch (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Snatch

Overhead Squat

Snatch Balance

Sotts Press

Duck Walk

Hang Snatch (squat)

Weightlifting

Power Snatch + Hang Snatch (5 @ 80% 1RM Power Snatch)

Front Squat (4×3 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

Ascending Ladder

1 Burpee

2 KB Snatches 53/35

2 Burpees

4 KB Snatches

3 Burpees

6 KB Snatches

and so forth…

CrossFit East River – WOD

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Warm-up

Metcon (No Measure)

For quality with a partner:

Hold a plank while your partner performs:

7-to-1 of

Strict HSPU

Triangle Pushup

Strict Ring Dip w/ turn out

Alternate after each round

Weightlifting

Push Jerk (Establish 3RM for day. Power clean from floor.)

2: Push Jerk (@80% of 1. Max unbroken reps.)

Metcon

Metcon (Time)

5 RFT

6 HPC @ 95/65

9 HR Pushups

12 STO @ 95/65

15 Air Squats

Rest 1 minute between rounds

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

Monostructural

“Rowling” (No Measure)

— The objective is to row exactly 100m. It doesn’t matter how fast you row, or how slow you row, but you want to get as close to 100m as you can.

— If you get 100m, that is considered a “Strike.”

— Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame.

— Your score for each round is the deviation from 100m. Your total for the game is your score across all 10 rounds. (So if I row 102m or 98m, my score from that round would be 2, etc.)

Metcon

Metcon (AMRAP – Rounds)

12-minute partner AMRAP:

One partner rows 200m, while the other partner does 10 OHS (65/55) and then AMRAP bastards (burpees over the barbell)

Then the partners switch (the one doing bastards hops on the rower once the partner rowing reaches 200m).

— One round is when BOTH partners have completed both the rowing and AMRAP bastards.

— Only completed rounds count toward score!

CrossFit East River – WOD

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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.

Weightlifting

Squat Clean Thruster (Build to a 1RM)

Metcon

Air Force WOD (Time)

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squat

(95/65)

*Every minute on the minute, complete 4 burpees before returning to barbell work

*20-minute time cap

Wednesday 26NOV14

November 25, 2014

CrossFit East River – WOD

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Warm-up

Outlaw Progression Snatch (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Snatch

Overhead Squat

Snatch Balance

Sotts Press

Duck Walk

Hang Snatch (squat)

Weightlifting

Hang Snatch (Max Unbroken Reps @ 80% 1RM Snatch)

Metcon

Karen (Time)

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

Tuesday 25NOV14

November 24, 2014

CrossFit East River – WOD

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Warm-up

Good morning! (No Measure)

3 rounds of:

10 good mornings

10 shoulder circles

10 arm circles

JUMP! (No Measure)

Double-under and triple-under practice for 10 minutes, at least.

You must work on DOUBLES!
(This is a skill session, so make the most of it!)

Metcon

Dirty 30 (Time)

30 box jumps, 30-inch box

30 chest-to-bar pull-ups

30 kettlebell swings, 2 pood

30 walking lunges with 95-lb. barbell

30 knees-to-elbows

30 push presses, 95 lb.

30 hip extensions, holding a 25-lb. plate

30 wall ball shots, 20-lb. ball to 11-foot target

30 burpees

30 triple-unders
*Lunges become in-place lunges with front-racked barbell

*Hip extensions become Supermans, STILL with a plate 🙂

Monday 24NOV14

November 23, 2014

CrossFit East River – WOD

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Warm-up

Gymnastics

SKILL: Handstand Push-ups (max strict )

Weightlifting

Deadlift (Establish 3RM)

Metcon

Metcon (AMRAP – Reps)

6 minute EMOM

4 HSPU

8 Deadlifts @ 50% 3RM DL

Rest 1 minute

6 minute EMOM

8 Pushups

4 Power Cleans @ 50% 3RM DL

Rest 1 minute

2 minutes AMRAP

Burpees.