Today's WOD

Your workout of the day!

CrossFit East River – WOD

Today we’re doing using drop sets in part 1. In part 2 we are using drop sets AND super setting. https://www.youtube.com/watch?v=Ckq8wwRiGO4

Weightlifting

1: Muscle Snatch (From the floor. Find a 5RM, Drop Sets 5×95%, 5×90%)

2a: Front Squat (Find 3RM, DS 1×3 @ 90%, 2×3 @ 80%)

2b: Push Press (From floor. Find 3RM, DS 1×3 @ 90%, 2×3 @ 80%)

CrossFit East River – WOD

Weightlifting

1a: Weighted Pull-ups (5×5 – post lightest weight used )

Today we’re doing supersets: https://www.youtube.com/watch?v=Ckq8wwRiGO4

1b: Shoulder Press (5×5 from the floor, post lightest weight used )

Metcon

2: Metcon (Time)

21-15-9

Kettlebell Swings 53/35

Box Jumps 24/20

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

12m EMOM

a) 5 Thrusters – same weight across all, from floor

b) 7 Strict Pull-ups

Metcon

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit East River – WOD

Metcon

1: Metcon (Time)

5 rounds for time of:

14 DB Snatches

21 HR Push-Ups

500-m row

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

CrossFit East River – WOD

Metcon

1: Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here

Friday 17MAY19

May 17, 2019

CrossFit East River – WOD

Metcon

1: Metcon (Time)

4 rounds for time of:

21 bench presses

15 pull-ups

400-m run

♀ 95 lb. ♂ 135 lb.

Wednesday 15MAY19

May 15, 2019

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For Time:

3 Muscle Ups

30/20 Calories Bike/Rower

30 Kettlebell Swings 53/35

6 Muscle Ups

20/15 Calories Bike/Rower

20 Kettlebell Swings

9 Muscle Ups

10 Calories Bike/Rower

10 Kettlebell Swings

18 minute time cap

Tuesday 14MAY19

May 14, 2019

CrossFit East River – WOD

Metcon

1: Metcon (Time)

3 rounds for time of:

15 cleans

15 thrusters

1,000-m row

♀ 95 lb. ♂ 135 lb.

Monday 13MAY19

May 13, 2019

CrossFit East River – WOD

Weightlifting

1: Back Squat (5-5-5-5-5)

Metcon

2: Metcon (AMRAP – Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

Today's WOD

CrossFit East River – WOD

Weightlifting

1: Muscle Snatch (From the floor. Find a 5RM, Drop Sets 5×95%, 5×90%)

2a: Front Squat (Find 3RM, DS 1×3 @ 90%, 2×3 @ 80%)

2b: Push Press (From floor. Find 3RM, DS 1×3 @ 90%, 2×3 @ 80%)

CrossFit East River – WOD

Weightlifting

1a: Weighted Pull-ups (5×5 – post lightest weight used )

1b: Shoulder Press (5×5 from the floor, post lightest weight used )

Metcon

2: Metcon (Time)

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Metcon

2: Annie (Time)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

CrossFit East River – WOD

Metcon

1: Del (Time)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

CrossFit East River – WOD

Weightlifting

1: Back Squat (5-5-5-5-5)

Metcon

2: Metcon (AMRAP – Reps)

CrossFit East River – WOD

Weightlifting

1: Snatch (2-2-2-2)

Metcon

2: Metcon (Time)