March 16, 2019
CrossFit East River – WOD
Strength
1: Back Squat (3 x 7 build up to a 7RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
13m AMRAP
13 KB Swings 53/35 American
13 Burpee Pullups
Today's WOD
Your workout of the day!
March 15, 2019
CrossFit East River – WOD
Skill
1: Metcon (No Measure)
Shoulder Mobility
Bar Muscle Up / Kipping Pull Up Prep
Metcon
2: Metcon (Time)
3 Rounds:
12 Thrusters 75/55 | 95/65
12 V-Ups | C2B Pull Ups
400m Run
Rx is for athletes doing the Open, the goal is an active flush day not a max effort workout.
Rx+ is for athletes not doing the Open looking for a hard day.
March 13, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
75 Double Unders
10 DB Thrusters, single arm, alternate half way (50/30)|(35/20)
8 Box Jump Overs(24/20)
-Rest 1:00-
AMRAP 6 x MINUTES
50 Double Unders
8 DB Thrusters (50/30)|(35/20)
6 Box Jump Overs (24/20)
-Rest 1:00-
AMRAP 4 x MINUTES
25 Double Unders
6 DB Thrusters (50/30)|(35/20)
4 Box Jump Overs (24/20)
FINISHER
UPPER BODY PUMP
3 SETS
13 DB Supinated Curl
13 DB Bent Over Row
13 DB Hammer Curl
-Rest As Needed b/t Sets-
March 12, 2019
CrossFit East River – WOD
Weightlifting
1: Clean (Build to a heavy 3RM squat clean)
Metcon
2: Metcon (Time)
10 ROUNDS FOR TIME
6 Lateral Burpees Over Bar
2 Deadlift 275/165 | 315/185
12/10 Cal Rower | 15/12 Bike
20:00 Cap
March 11, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
8 Front Squats 95/65 | 155/105
8 Push Jerks
8 Pullups | 8 Strict C2B
CORE FINISHER
100 Hollow Rocks
*Every 10 Reps, :30 Plank Hold
March 9, 2019
CrossFit East River – WOD
Weightlifting
1: Push Press (5×5 @ moderate load across all sets )
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
5 C2B Pull-ups
10 HR Push Ups
15 Wall Balls 20/14
March 8, 2019
CrossFit East River – WOD
Skill
1: Handstand Walk (For skill)
https://www.youtube.com/watch?v=OrQtc2IaabU
Metcon
2: Metcon (Time)
3 Rounds for time
7 Fronts Squats 95/65 | 135/95
14 Deadlifts
21 Calories on Rower
March 6, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
12-9-6-3
Squat Snatch 115/75 | 75/55
HSPU / HR Push-ups
Burpees over the bar
March 5, 2019
CrossFit East River – WOD
Weightlifting
1: Back Squat (5-5-3-3-3-1-1-1 (no PR attempts) )
Metcon
2: Metcon (Time)
FOR TIME
50-40-30
Wall Ball (20/14)
25-20-15
Kettlebell Swings, American 53/35
March 4, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds)
EMOM x 5 MINUTES
12/10 Calorie Row/Bike
-Rest 1:00-
EMOM x 5 MINUTES
15 DB Hang Power Clean (50/35)|(35/25)
-Rest 1:00-
EMOM x 5 MINUTES
12 Burpee Box Jump Over (30/24)|(24/20)
OPTIONAL CORE FINISHER
3 SETS
25 Weighted Sit-ups
-Rest as Needed b/t Sets-
Post total rounds complete to WODIFY. Perfect score = 15 rounds.
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