WOD

Hump Day! 29OCT14

October 28, 2014

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Good morning! (No Measure)

3 rounds of:

10 good mornings

10 shoulder circles

10 arm circles
Sub OHS (with PVC) for the arm circles 🙂

Shoulder mobility (No Measure)

Coach’s Choice

Weightlifting

Snatch (4 sets of 3 @ 65% 1RM, FULL snatch)

Overhead Squat (Establish a 3RM OHS, from the rack)

Metcon

Metcon (Time)

5 rounds for time:

5 front squats (135/95) from the floor

15 wall balls (20/14#)

25 hand-release push-ups

*20 minute time cap*

Tuesday 28OCT14

October 27, 2014

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)

Weightlifting

Power Clean (Establish a 5RM)

Metcon

Metcon (No Measure)

21-minute EMOM (alternate through):

21 calories on the rower

Hollow hold with plate overhead (25/15#)

21 KBS (53/35#)

Monday 27OCT14

October 26, 2014

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Animal Farm (No Measure)

Weightlifting

Back Squat (Find 1RM. Drop sets @ 1×95% and 1×90%)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Saturday 25OCT14

October 24, 2014

CrossFit East River – WOD

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Warm-up

Gymnastics Day 2 (No Measure)

5 sets: Upper Body (strict)

5x L-pull up / Pull-Up / Kipping Pull-Up

5x Butterfly Pull-ups / MU Rows / Rows

10sec Back Lever or Kip Practice

3 sets: Lower Body

10sec L-Sit Parallette/Rings/Bar Hang

3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions

Gymnastics

a: Handstand Walk (max distance unbroken)

b: Bar Muscle-ups (4x ME)

Metcon

Metcon (AMRAP – Reps)

LuRong #7 DYNAMIX

Friday 24OCT14

October 23, 2014

CrossFit East River – WOD

View Public Whiteboard

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 Power Snatch (1RM)

Heaving Snatch Balance (3RM)

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″

Wednesday 22OCT14

October 21, 2014

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Animal Farm (No Measure)

Gymnastics

a: Box Jumps (5x From knees. For height. )

b: Ring Dips (5x 10 Strict + ME Kipping. )

Metcon

Lurong 2014 #2 (AMRAP – Reps)

9 Minute AMRAP

20 Ground to Overhead (95/65)

7 Bar Facing Burpees

15 G2OH (135/85)

7 Bar Facing Burpees

10 G2OH (155/105)

7 Bar Facing Burpees

5 G2OH (185/135)

7 Bar Facing Burpees

AMRAP G2OH (225/155)

*For the ground to overhead the athlete may clean and jerk or snatch and may use both methods throughout the WOD.

Lurong Challenge Scaling Options:

Level II Weights: 65/45, 75/55, 95/65, 135/95, 155/105

Level I Weights: Med Ball G2OH (20/14), 45/35, 65/45, 95/65, 115/85

Tuesday 21OCT14

October 20, 2014

CrossFit East River – WOD

View Public Whiteboard

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

Clean and Jerk (5×5 TnG)

Metcon

Metcon (Time)

3 RFT

6 Muscle – Ups

12 Power Cleans @ BW

18 HSPU

24 Back Squats @ BW

20OCT14

October 19, 2014

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Cindy-ish (No Measure)

5 rounds of:

5 pull-ups

10 push-ups

15 squats

Weightlifting

Bench Press

Metcon

Metcon (Time)

For time:

30-20-10

KB Swings (53/35)

Pull-ups

Box jumps (24/20)

Every minute, starting at 0, complete 5 burpees.

Monday 20OCT14

October 18, 2014

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Dicey (No Measure)

Foam Dice Game

Weightlifting

Bench Press (5×8)

Metcon

Metcon (Time)

30-20-10

KB Swings 53/35

Pull-ups

Box Jumps 24/20

Every minute, starting at 0, complete 5 burpees

Saturday 18OCT14

October 17, 2014

CrossFit East River – WOD

View Public Whiteboard

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

CrossFit East River – WOD

Warm-up

Good morning! (No Measure)

Shoulder mobility (No Measure)

Weightlifting

Snatch (4 sets of 3 @ 65% 1RM, FULL snatch)

Overhead Squat (Establish a 3RM OHS, from the rack)

Metcon

Metcon (Time)

CrossFit East River – WOD

Warm-up

Outlaw Progression Clean (No Measure)

Weightlifting

Power Clean (Establish a 5RM)

Metcon

Metcon (No Measure)

CrossFit East River – WOD

Warm-up

Animal Farm (No Measure)

Weightlifting

Back Squat (Find 1RM. Drop sets @ 1×95% and 1×90%)

Metcon

Fran (Time)

CrossFit East River – WOD

Warm-up

Gymnastics Day 2 (No Measure)

Gymnastics

a: Handstand Walk (max distance unbroken)

b: Bar Muscle-ups (4x ME)

Metcon

Metcon (AMRAP – Reps)

CrossFit East River – WOD

Warm-up

Outlaw Progression Snatch (No Measure)

Weightlifting

Hang Power Snatch (1RM)

Heaving Snatch Balance (3RM)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Warm-up

Animal Farm (No Measure)

Gymnastics

a: Box Jumps (5x From knees. For height. )

b: Ring Dips (5x 10 Strict + ME Kipping. )

Metcon

Lurong 2014 #2 (AMRAP – Reps)

CrossFit East River – WOD

Warm-up

Outlaw Progression Clean (No Measure)

Weightlifting

Clean and Jerk (5×5 TnG)

Metcon

Metcon (Time)

CrossFit East River – WOD

Warm-up

Cindy-ish (No Measure)

Weightlifting

Bench Press

Metcon

Metcon (Time)

CrossFit East River – WOD

Warm-up

Dicey (No Measure)

Weightlifting

Bench Press (5×8)

Metcon

Metcon (Time)

CrossFit East River – WOD

The CrossFit Warm-up (No Measure)

Weightlifting

Power Clean (Establish 3RM)

Metcon

a: Metcon (AMRAP – Rounds and Reps)