Today's WOD

Announcements

Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor

Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

Power Snatch (Every :90s x 5 Rounds
3 Power Snatch Singles)

“Mid-line Madness” (Time)

3 Rounds for Time:

20 Overhead Squats

20 Toes to Bars

s: 75/55

x: 95/65

+:115/75

Time Cap: 11minutes
-This simple for time met-con has a lot of density in both movements

-Advanced athletes may be able to hold unbroken for the OHS and most of the TTB

-Most will need to plan 2-3 breaks on both to chip away at the reps.

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Announcements

Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor

Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

“Cutthroat Collapse” (Calories)

5 Rounds of:

Every 4min with 2 Minute Rest:

20 DBL KB Front Squats

:30s DBL KB Front Rack Hold

:30s DBL KB Farmer Hold at sides

50 DU / 85 Singles

Max Cal Row in remaining time

– Rest 2min –

x: 35/20

+: 53/35
– Athletes can sub DBs for KBs if short.

– Or can

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Announcements

Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor

Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

Power Clean (E2MOM x 5 Rounds
3 Power Clean Singles)

– Athletes will perform 3 single power cleans in two minutes building to a heavy of the day.

– Athletes should start around 70-75% of their 1RM.

Metcon (Time)

Every 2:30 x 4 rounds:

4 Wall walks / 3 As far as you can

10 Burpee To 6″ Target

15 KB Swings – American

s: 35/20

x: 53/35 lbs

+: 70/53
*Score is cumulative time remaining. Aim for fast rounds.

*Cap time at 2 min/rnd for :30 rest.

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Announcements

Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor

Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

Strength / Skill (AMRAP – Reps)

EMOM: x 10m

m1: Row 8/6c

m2: 3-5 Handstand Push-ups (A,B,C)

A: Negatives / Piked Box

B: Regular Strict

C. Wall Facing
Wall Facing: Assumes athlete already has strict HSPUs.

– 1 Wall Walk to wall + HSPU

“Walls” (Time)

15-12-9-12-15

HSPU / Hand-Release Push-Ups

Row cals

Time Cap: 12minutes
– Athletes can kip the HSPU.

– If athletes can scale the volume of HSPU or move to HR push-ups after hitting fatigue.

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Announcements

Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor

Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

Back Squat (2s x 3-5r @ 83%
2s x 2-3r @ 87%)

-Increasing weight from 2 weeks ago we are back to some heavier sets and lower rep ranges

-Choose the rep count that will challenge each person based on feel.

-More advanced athletes with heavier back squats may need to use the lower rep range

“Pink Slip” (AMRAP – Rounds and Reps)

AMRAP 8min

2, 4, 6, 8, 10, 12…

Front Squats

Kipping Pull-ups / Jumping

S: 45/35

X: 75/55

+: 95/65
Scaling:

-Scale Front Squat weight to allow for unbroken sets throughout

-Scale Kipping Pull ups to jumping pull ups.

-We have an ascending rep scheme AMRAP adding 2 reps each round until the 8 minute mark

-Weight should be light enough to remain unbroken for the majority of the workout

-Target Score – 120+ reps (rounds of 14-16)

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Announcements

Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
 

Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p

Ring Muscle-up Class w/ Coach Connor

Friday 3rd @ 6pm
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

“Stronger Together”

Metcon (Time)

For Time – In Teams of 3

Buy In:

Burden Run w/ Medicine Ball

3 Rounds:

30 Wall Balls 20/14

30 Box Jump Burpees 24″/20″

30 Calories on Erg/Rower

Cash Out:

Burden Run w/ Medicine Ball

*Only 1 partner may complete reps at a time

*One partner most hold a “rest position”

*One partner may actually rest

Rest Positions:

Min 0-7: Squat w/ Medicine Ball

Min 7-14: Plank

Min 14-21: Wall Hold

Min 21-28: Hold Medicine Ball Overhead

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Announcements

Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
 

Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p

Ring Muscle-up Class w/ Coach Connor

Friday 3rd @ 6pm
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

“Kimdracula” (AMRAP – Rounds and Reps)

Partner Synchro WOD:

AMRAP12m

20 Singe DB Power Snatch – Alt.

20 Single DB Suitcase Reverse Lunge

+

Rest 4 Minutes

+

AMRAP 12m

5 Strict Pull-ups / Banded

10 Hand Release Burpees

15 Ab Mat Sit-ups

*Scale the pull-ups to 3 if need to keep moving.

*Hand-release-burpees: hands come off the groundlike HR Push-ups.
-Every movement of this met-con is Synchro between partners

-Strict Pull ups are synchronized at the bottom (while both are hanging).

-Take this AMRAP more steady

-With the only real bottleneck being the strict pull ups perform singles as needed to keep moving.

-Target Scores – 6 Rounds in each AMRAP

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Announcements

Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
 

Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p

Ring Muscle-up Class w/ Coach Connor

Friday 3rd @ 6pm
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

Overhead Squat (Build to heavy double.
2-2-2-2-2-2)

Try and best your overhead squat from two weeks previous triple.

“Diamond Eyes” (Time)

Buy In:

120 Double-Unders / 200 Singles

5 Rounds

9 Thrusters

9 Toes to Bars

s:75/55

x: 95/65

Time Cap: 10minutes
*Buy-in: 3 minute cap for double unders

Scaling:

-Scale Double Unders to 200 Single Unders or Cap at 3:00

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Announcements

Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
 

Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p

Ring Muscle-up Class w/ Coach Connor

Friday 3rd @ 6pm
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

Strength / Skill

Warm-up: With Partner: Alternating Rounds

3 Rounds each

A) – 3 reps of

-Ring 2Chest+ Transition(Feet on Ground)

B) 3 reps of

3 Ring Dip Negatives w/Jump to support

C)3 Ring Baby Muscle Ups (Feet Supported)

Cap 8m

Metcon (AMRAP – Rounds and Reps)

EMOM 25m – (:40 / :20)

1. Shuttle Runs (25′)

2. Ring Pull-ups / Seated / RR

3. Row cals.

4. Dips – Ring or Box

5. Rest

Those who have muscle ups:

2. RMU with No Dip press out

4.1 RMU +Dips
2 “Scores”Rounds + Reps

Rounds = Shuttle runs

Reps = Row Cals

Ex. (30 Shuttle runs) + (100 Cals) = (30+100)

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Announcements

Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
 

Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p
 

New Year Social
Where: Two Perry’s
Date: Thur. Jan. 26th
When: 7 – 9pm

Ring Muscle-up Class w/ Coach Connor

Friday 3rd @ 6pm
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

Clean and Jerk (E2MOM x 5 Rounds
3 Power Clean & Jerk singles.
– reset between each)

Build to a moderate heavy in this EMOM. Reset each rep to insure quality reps.

“Inverse Functions” (Time)

3-6-9-12-15 Clean and jerk

15-12-9-6-3 Box Jumps

s: 95/65

x: 115/75

+: 135/95

Cap: 10min

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