Today's WOD

Announcements

New Evening Schedule begins: June 5th, Monday

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

Deadlift (3 Sets of 6-8 Hand Release Deadlifts
6-8 reps @ 35%
6-8 reps @ 45%
6-8 reps @ 55%)

– This is a back off week on our deadlift cycle focused more on GOOD REPS.

– Base percentages of 1 RM in wodify.

– Reset each Deadlift at the bottom to ensure good positions.

Dead Jumping (Time)

3 Rounds

24/20c Row

20 CC / 20 DU / 40 Singles

15 Box Jumps

–Rest 1:00–

s: 135/95

x: 185/125

+: 225/150

cap 12
– Aim for each set to be unbroken and at a slightly faster pace knowing there is a rest after each set.

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Announcements

New Evening Schedule begins: June 5th, Monday

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

Turkish Get Up (2-2-2-2-2)

Find a heavy turkish Get-up double in 8min.

ROWING ANNIE (Time)

50-40-30-20-10

Row Cals

Sit-ups

Double-Unders

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CrossFit East River – WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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Announcements

📍 MURPH
On Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
 

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
 

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

Forge Youth Fundraiser (Time)

In 18 mins

21-15-9 (95/65)

Thrusters

Later Burpee over Bar

Ab-Mat Sit-ups

s: 75/55

x: 95/65

In remaining time: Find 1 RM

1 Power Clean + 1 Hang Squat Clean
– Athletes joining for Murph should contemplate staying a little lighter and getting a good sweat in the first portion.

Clean Complex (1 Power Clean + 1 Hang Squat Clean)

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Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
 

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
 

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

Snatch Complex (Every :90 x 7 @ 80%
1 Snatch Pull + 1 Snatch)

– Athletes should look to find a heavy but doable weight they complete the complex with sets across at the same weight.

– If athletes should aim to catch the weight to a depth that is comfortable looking to squat snatch.

Fast then Faster (Time)

2 Rounds: (2 min on / 2 min off)

15/12 Row cals

10 Box Jump Overs

5 Power Snatches

— rest & repeat —

s: 95/65

x: 135/95

+:155/105

Score is slowestround.
– With only 2 rounds Athletes should look to push the pace and try to best their first round score.

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Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
 

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
 

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

15 and 30 (Time)

15 DBL DB Hang Clean And Jerks

30 Burpees

1 Mile Run

30 Burpees

15 Devils Press

Cap 25

x: 35/20s

+: 50/35s
Staying a tad lighter today to keep athletes moving, however if athletes want to push a little they can go RX +.

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Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
 

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
 

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

Deadlift (Hand Release Deadlifts
5-5-5-3-1+
%:70-75-80-85-90)

– Hand Release Deadlifts means athletes need to reset each rep. (Not touch and go reps)

– Focus on bracing for each rep.

+ means athletes should perform max reps on the final set.

– No measure athletes should build over the sets and reps to a challenging last set of 5-7.

Work / Rest (AMRAP – Reps)

Every :30s by 5 Rounds

1) Row cals.

2) Rest

3) Burpee Box Jump

4) Rest

—Repeat until 5 rounds is complete—
Score is Max Cals + Max Burpee Box Jumps.

– With :30s built-in rest for each movement, athletes should look to push the pace and hold on for the metcon.

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Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
 

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
 

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

Strength / Skill (3 Rounds for reps)

3 sets of

Strict TTB – Max Reps

10 Band Pull-aparts

Rest :30s
– Feet stay in front of the rig

– Scale Toes to target in space

Bench Press (5 @ 65%
5 @ 70%
3 @ 75%
3 @ 85%
3+ Max Reps at @ 95%

*% based off 3 RM from last week.
*If you are tired or struggling to hit %’s, use 5% under your 3RM from testing.)

Seven Up (AMRAP – Rounds and Reps)

AMRAP 8min

7 HR Push-ups

7 TTB / Knee Raises

7 Squat Jumps

x: 20# Vest

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Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
 

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
 

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

Back Squat (1 rep @ 83% of 3RM from last week
–Rest 30 sec–

Then 2 reps
–Rest 30 sec–

Then 3 reps…
–Rest 30 sec

Continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for the
If partnered: You go, I go alternating)

– Build to 83%3 RM OR 75% of 1 RM

– Squat adding 1 rep every set.

– Rest :30 between each. (short)

– Cap at 10min

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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CrossFit East River – WOD

Deadlift (Every 2 mins x 10 (5 sets)
5s x 5r building: 5-5-5-5-5+
%: 45-55-65-75-80+
(+: Max reps at 80%))

– This is the start of our deadlift cycle.

– Over the course of this cycle we will build to a tough single at the end.

– Start light and build to a moderate heavy 5 with 2-3 reps left in the tank.

– on the last set do a max set aiming for 6-8.

Scooter Brown (AMRAP – Reps)

(2min on 1 min off)x 4 sets:

In 2min:

24/20 cal row

MAX Burpee to pull up bar 6″ above reach

–rest 1min–

Scale:

Row: 20/16

Regular Burpees

Scoring: Burpee Reps (higher is better)
Target:

1:30 row

:30 burpees to target

1 min rest

Sharing athletes need to ensure they pick a cal number they can be off the rower by 1:30 (when tired)

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