March 2, 2019
CrossFit East River – WOD
Metcon
Weightlifting
1: Overhead Squat (5×3 – moderate weight, focus on form )
2: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Today's WOD
Your workout of the day!
March 1, 2019
CrossFit East River – WOD
Skill
1: Double-Unders
Weightlifting
1: Power Clean (8×2)
E90 for 12 minutes
2 Power Cleans
Progressively add weight, post weight to comments
Metcon
3: Metcon (Time)
4 Rounds for Time
15 Calories on rower
10 burpees to a 45lb plate
5 K2E (work on stringing reps together)
February 27, 2019
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
EMOM x 10 MINUTES
3 Hang Power Snatch
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Post weight used in 2nd 5 minutes to comments.
Metcon
2: Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 6 MINUTES
10/8 Cal Rower | Bike
6 Hang Power Snatch (115/75)|(75/55)
-Rest 3:00-
AMRAP x 6 MINUTES
10/8 Cal Rower | Bike
6 Hang Power Snatch (95/65)|(65/45)
February 26, 2019
CrossFit East River – WOD
Metcon
1: Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – Row, Moderate Effort
MIN 2 – 3-5 Reps of MU Skill*
*False Grip Ring Pull-up, False Grip Ring Row, or MU Transition
2: Metcon (AMRAP – Reps)
EVERY 5:00 for 4 SETS PERFORM…
500m Row
15 Tall Box Jumps (30/24)
Max Muscle ups in Remaining Time
*No rest between sets. Begin the next set exactly every 5:00
February 25, 2019
CrossFit East River – WOD
Reminder you must submit your 19.1 scores BEFORE 8pm. If you’d like to retest today is the last day to do so. Try to do 19.1 in the AM/afternoon and join us for the WOD in the evening.
Weightlifting
1: Metcon (Weight)
Barbell cycling:
5 SETS FOR LOAD
3 Power Clean
3 Front Squat
3 Shoulder to Overhead
-Rest as Needed b/t Sets-
*Start Moderate and Build to Heavy
Post weight used for heaviest set to comments. Must go unbroken for the set to count.
Metcon
2: Metcon (Time)
PARTNER FINISHER
4 SETS EACH
24 Air Squats
12 Burpees
*Partner 1 completes a full round while Partner 2 rests
February 23, 2019
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (5×2 light to moderate)
Metcon
2: Metcon (AMRAP – Reps)
12m EMOM
1) Overhead Squats 75/55
2) Row for calories
3) Rest
February 22, 2019
CrossFit East River – WOD
Skill
1: Metcon (No Measure)
12m EMOM:
1) 2 TGU each side with light/moderate KB
2) 5 Pause Goblet Squats w/ same or heavier KB
3) 30s hold plank/l-hang/l-sit
Metcon
2: Metcon (Time)
4 RFT
6 Thrusters 95/65 | 115/75
8 K290 | T2B
10 Box Jumps 24/20 | 30/24
February 20, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
SKILL
10:00 Handstand Play – Walking, Holding or Building
WORKOUT
5 ROUNDS FOR TIME
300m row
14 DB Step-Back Lunges*
14 HSPU
Rx+ 50/35
Rx 35/25 (or use 26# KB – orange)
*Hold the DB Suitcase Style
February 19, 2019
Every year, CrossFit East River participates in the CrossFit Open. The Open is a 5-week worldwide competition orchestrated by CrossFit Headquarters. The weekly competition WODs are announced every Thursday night during the Open. This year, the open starts on Thursday, Feb. 21, and the last workout will be announced on Thursday, March 21.
We love this time of year at CFER because it brings the entire community together on Saturdays to throw down and participate in the Open workouts. We call this event Barbell Brunch, and we’ve run it for the past five years. We’ll bring the coffee, you bring the energy and get ready to surprise and out-perform yourself!
The way we run Brunch is similar to what you might see at a local competition: you will sign up for a heat time in Wodify, and you should plan on coming to the gym at least 30 minutes prior to your heat so you can warm up, get pumped and enjoy the rest of what we’ve got in store!
We’ll also have two vendors this year: Thirteen Fit Apparel during week two, and Fit Club NY will be here during week four with a Recovery Station – think mobility, PT services and more!
And, save the date for our end-of-Open/March Social: Saturday, March 23, at the East Village Tavern (literally around the corner on 10th and C).
In order to participate in CFER’s Barbell Brunch, you will need to sign up for the CrossFit Open. It’s $20 (like, two coffees at Starbucks or a drink on the weekend), and we don’t get any of that money. There is no fee to participate in Barbell Brunch aside from signing up for the Open.
Here’s the rundown:
1. Sign up for the CrossFit OPEN — > Games.CrossFit.com
2. Get ready for Barbell Brunch on Saturdays at CFER!
3. Athletes who register for the Open will have access to sign up for Barbell Brunch heats in Wodify.
4. If you’re not participating in the Open (why not?!), we will offer an 8 a.m. WOD on Saturdays.
5. Heats will be posted in Wodify sometime Thursday night after the workout is announced, say around 8:30 p.m. EST.
6. Check out the Open workouts ahead of time! CrossFit HQ releases them on Thursday night. We will send a weekly Open email with a suggested warm-up, which will also be posted at the gym.
7. Please show up at least 30 minutes before your heat time.
8. CRUSH THE WOD!
9. Plan on staying after your scheduled heat in order to judge an athlete in the following heat.
Fun things during Barbell Brunch:
- COFFEE ☕
- Vendors!
- Special Brunch T-Shirts!
- Our amazing community!
Questions? Shoot us an email!
February 19, 2019
CrossFit East River – WOD
Strength
1: Power Snatch
EMOM x 10 MINUTES
3 Power Snatches
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Metcon
2: Metcon (Time)
FOR TIME
30-20-10
Burpee Over the Bar (lateral)
Power Snatch
Rx 95/65
Rx+ 115/85
CORE FINISHER
NOT FOR TIME
30 Barbell Roll-Outs
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