WOD

Friday 17OCT14

October 16, 2014

CrossFit East River – WOD

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Warm-up

Weightlifting

a: Back Squat (Establish 3RM)

b: Handstand Push-ups (Strict 4 x ME )

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:

Snatches 95/65 – 77/55 – 45/35

Toes-to-Bar/Knees-to-90/Abmat Sit Ups

Level III (3)

15 Snatches at 95 lbs

15 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

9 Snatches at 95 lbs

9 Toes to Bar

6 Snatches at 95 lbs

6 Toes to Bar

3 Snatches at 95 lbs

3 Toes to Bar

6 Snatches at 95 lbs

6 Toes to Bar

9 Snatches at 95 lbs

9 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

15 Snatches at 95 lbs

15 Toes to Bar

12 Snatches at 95 lbs

12 Toes to Bar

…and so on

Wednesday 15OCT14

October 14, 2014

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

Gymnastics

a: Muscle-ups (Progression: Kip + Hip (ring progression))

b: Weighted Sit-ups (4 x 20 w/ 20/14# Med Ball )

Metcon

Hard Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate
— Use 35# kettlebell for pull-ups/scale to lighter KB/do strict pull-ups with or w/o bands

— Scale push-ups to a box height where you will not need to scale during the WOD

— Scale weighted squats to 25# plate or 15# plate (nothing less)

Tuesday 14OCT14

October 13, 2014

CrossFit East River – WOD

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Hang Snatch (Establish 3RM)

Metcon

Metcon (AMRAP – Reps)

15 Rounds of 0:45 on / 0:45 off

3 Burpees

5 STO 95/65

Hang Power Cleans for reps

Monday 13OCT14

October 12, 2014

CrossFit East River – WOD

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Weightlifting

Back Squat (Establish 3RM)

Metcon

Metcon (Time)

7 RFT

9 One Arm KB Thrusters – Left (53/35)

9 Pull-ups

9 One Arm KB Thrusters – Right

9 HSPU

Warm-up

Dicey (No Measure)

Foam Dice Game
2 – wall climbs

3 – V-ups

4 – push-ups

5 – burpees

6 – bow and bend

7 – hip circles

8 – kips

9 – hollow body rocks

10 – 10s in PLANK

11 – squats

12 – jumping squats

Saturday 11OCT14

October 10, 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

Weightlifting

Power Snatch (Establish a 3RM)

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Friday 10OCT14

October 9, 2014

CrossFit East River – WOD

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Warm-up

Clean + Hang Clean (Establish 1RM for Complex )

Front Squat (Establish 3RM)

Metcon

Metcon (AMRAP – Reps)

LuRong #5 – BOOMSAUCE

15 Minute Ascending Ladder:

1 Squat Clean

1 Muscle Up

2 Squat Cleans

2 Muscle Ups

3 Squat Cleans

3 Muscle Ups

….

L3: 185/105

L2: 135/85 – Pull-ups (no bands)

L1: 55/35 – Jumping pull-ups

Wednesday 8OCT14

October 7, 2014

CrossFit East River – WOD

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DROM (No Measure)

Arm, elbow and shoulder circles

Upright and bent-over torso rotations

Leg swings

Scorpions and helicopters

Bow & bend

Lunge & twist

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Individual Programming

October 6, 2014

Open Gym/Platform Programming:
Great, so now that we have open gym time, you’re all fired up to get in the gym and get your swole on.

But… What’s your plan? You can’t spend 20 minutes on the elliptical because, well, we don’t have one.

Here’s the answer: set a goal, find/write/steal programming designed to reach that goal, hit that programming hard.

Raw strength:
Beginner / Intermediate – pick a linear 5×5 template, we’re a fan of Bill Starr’s template.

Advanced – Can you already deadlift 2-3x your bodyweight? You’re probably going to need something with periodization built in. Check out Jim Wendler’s 5-3-1.

Look GOOD naked:
There’s nothing wrong with wanting to build a physique that both looks strong and is strong (form and function CAN be one). Ladies, check out Barbell Bikini or Sexy Sculpt. For the men, CrossFit Football or Hulk paired with a serious diet will get you yolked.

Build a beautiful snatch:
Finesse, strength and violence, Olympic weightlifting has it all. Checkout Catalyst’s 12-week cycle or the Outlaw Barbell program.

Destroy the 2015 CrossFit Open:
We are a CrossFit gym, after all. Check out Ben Bergeron’s Competitors WOD, Rudy Nielsen’s Outlaw Way or CJ Martin’s Invictus Competition.

Still Not Sure?
Feel free to ask any coach to recommend something for your goals. You’ll probably get a wayyy longer answer than you’re looking for (especially if you ask Melissa). Who doesn’t love nerding out on programming? 🙂

PS: There are TONS of programs on the Interweb. Like, TONS. That doesn’t mean they’re all for you. When you pick a program, put some effort and research into selecting a program that will help you reach your goals. If you’re looking to just have fun and stay fit, Main Site is always a solid bet.

Tuesday 7OCT14

October 6, 2014

CrossFit East River – WOD

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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

Gymnastics

a: Burpee (3 x 15 Burpees to a 45# plate AFAP)

b: L-Sit (3 x ME hold )

Metcon

Metcon (Time)

15-13-11-9-7-5-3-2-1

Overhead Squat 95/65

Elevated Pushups (feet on barbell)

V-Ups from hollow body

Monday 6OCT14

October 5, 2014

CrossFit East River – WOD

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Animal Farm (No Measure)

Metcon

Metcon (No Measure)

10 minute EMOM

20 Renegade Rows (2x 53/35)

Plank on KB for remainder of minute

Metcon

Metcon (AMRAP – Reps)

3 Rounds for total reps:

3 minutes of work / 3 minutes of rest

Row 30 calories

15 Deadlifts 185/125

KB Swings for Reps 53/35
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