May 10, 2019
CrossFit East River – WOD
Metcon
1: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Today's WOD
Your workout of the day!
May 8, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
5 strict L pull-ups
10 ring dips
15 single-leg squats (alternating)
May 7, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters
Men: 135 lb.
Women: 95 lb.
May 6, 2019
CrossFit East River – WOD
This is week 4 out of 9 of our ’19 post open cycle. For those of you following EXTRA expect the level of difficulty to increase from a 5/10 to a 7/10 this week. This will also mean you might need to do extra over the course of multiple sessions due to time constraints. As always when following EXTRA the daily WOD should be your first priority.
Weightlifting
1: Metcon (Weight)
12m EMOM
a) 5 FRONT SQUATS – same weight across all, from floor
b) 14 Double DB Push Press 2x 50/35
Post lightest weight used in work sets.
Metcon
2: Metcon (Time)
2 Rounds for time:
600m Run (lap around block)
30 Air Squats
30 Push-ups
May 4, 2019
CrossFit East River – WOD
Weightlifting
1: Clean and Jerk
Every 2 minutes for 14 minutes. (7 rounds)
2 Squat Cleans + 2 Jerks. Increase in weight each round. Post heaviest weight to WODIFY.
Metcon
2: Metcon (Time)
Barbell Sprint!
For Time:
10 Power Cleans 185/115
10 Push Jerks
10 Front Squats
10 Deadlifts
May 3, 2019
CrossFit East River – WOD
Metcon
1: Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Optional pre-WOD homework:
Download and watch: “Mary” WOD Demo with Rob Miller, October 2007 – video””
May 1, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
3 rounds for time of:
10 Overhead Squats
10 Clusters (Squat clean + thruster)
800m Run
Men: 95 lb.
Women: 65 lb.
April 30, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
15m AMRAP
10 Strict Pullups
10 KB Snatches Left 53/35
10 KB Overhead Squats Left
10 KB Snatches Right
10 KB Overhead Squats Right
April 29, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Calories)
Every 2 minutes for 24 minutes
6 BW Deadlifts
Gymnastics
Max Calorie on Rower in remaining time.
Rounds 1-2, 7-8: 12 K2E
Rounds 3-4, 9-10: 12 HSPU
Rounds 5-6, 11-12: 12 HR Push Ups
April 27, 2019
CrossFit East River – WOD
Weightlifting
1: Overhead Squat (5-5-5)
2: Front Squat (3-3-3)
3: Back Squat (1-1-1)
Metcon
Opt: 1-Mile Run (Time)
Max Effort 1-Mile Run
OPTIONAL 1 Mile Run. Use new 1-mile route, we will use this route for “MDM.” It’s faster and more scenic.
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