April 26, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
21 Squat Cleans 75/55
21 Strict HR Burpees
15 Squat Cleans 135/95
15 HR Push-ups
9 Squat Cleans 155/105
9 HSPU
20 min time cap
Today's WOD
Your workout of the day!
April 24, 2019
CrossFit East River – WOD
Weightlifting
1: Bear Complex (Post lightest load used over 5 Rounds. )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete one round every 5 minutes for 25 minutes.
Each round consists of 7 UNBROKEN sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Unbroken means no letting go of the bar on the floor. You can rest in the front rack or on your back however.
April 23, 2019
CrossFit East River – WOD
Metcon
1: 30 Muscle-Ups (Time)
30 muscle-ups for time
2: Metcon (Time)
30/20 calories for time assault bike immediately after finishing.
April 22, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
5 Rounds:
Min 1: Max Burpee Box Jumps 24/20
Min 2: Max KB Swings 53/35 (American)
Min 3: Max Wall Balls 20/14
Min 4: Rest
April 20, 2019
CrossFit East River – WOD
Strength
1: Metcon (AMRAP – Rounds and Reps)
Death by BW Front Squats
Metcon
2: Metcon (Time)
For time:
15 HSPU
15 Ring Dips
15 HR Push-ups
10 HSPU
10 Ring Dips
10 HR Push-ups
5 HSPU
5 Ring Dips
5 HR Push-ups
April 19, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
10 Power Snatches 115/75
Burpees over the bar
6 minutes Rest
6 min AMRAP
10 GTOs 115/95
10 Pullups
-Pull-ups are athletes choice. Strict is suggested for athletes using bands.
April 17, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
3 rounds for time of:
25′ overhead walking lunges 50/35 left
25 wall-ball shots
25′ overhead walking lunges 50/35 right
25 T2B
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
April 16, 2019
CrossFit East River – WOD
Today is our first “work” week. There will be 9 total work weeks before we retest our benchmarks (Amanda, 1RM Clean, 5k row, 5RM C2B).
Reminder extra is now a supplemental weightlifting program. There are 3 days of extra per week. A/B/C. A days are to be done Monday or Tuesday. B days on Wednesdays or Thursdays. C Days on Fridays or Saturdays. Sundays are for rest!
-Initial feedback is that the extra takes at least a full hour to complete. Good! If needed breakup the extra programming over days. It should be able to be accomplished between 50-75 minutes. It helps to print out the programming or write it on a whiteboard. Avoid dillydallying between sets.
Metcon
1: Metcon (Weight)
12m EMOM
a) 5 Back Squats – same weight across all sets
b) 10 Double DB Push Press (50/35 RX)
2: Metcon (AMRAP – Reps)
On a Tabata Clock
4 rounds a) Strict C2Bs
Rest 1 min
4 rounds b) HR Pushups
Rest 1 min
4 rounds c) V-Ups
Score reps tabata style. Lowest reps of each of the 4 rounds goes towards your final rep score.
Example:
C2Bs: 10-5-3-3, your score is 3
April 15, 2019
CrossFit East River – WOD
Today is our first “work” week. There will be 9 total work weeks before we retest our benchmarks (Amanda, 1RM Clean, 5k row, 5RM C2B).
Reminder extra is now a supplemental weightlifting program. There are 3 days of extra per week. A/B/C. A days are to be done Monday or Tuesday. B days on Wednesdays or Thursdays. C Days on Fridays or Saturdays. Sundays are for rest!
Metcon
1: Metcon (Time)
3 rounds for time of:
15 power snatches
15 thrusters
1,000-m row
Men: 95 lb.
Women: 65 lb.
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