July 9, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
“Run DMC”
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (50/35) or (70/50)
Today's WOD
Your workout of the day!
July 8, 2019
CrossFit East River – WOD
Weightlifting
1: Squat Clean (1RM)
Metcon
2: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Squat Cleans
July 6, 2019
CrossFit East River – WOD
Weightlifting
1: Snatch (Find a 2RM. Extra athletes 1RM.)
Metcon
2: Metcon (Time)
6 Rounds for time, alternating with a partner
30/20 Calorie Row/Bike
20 Lateral Burpees Over Bag/Bar
10 Sandbag over Shoulder or GTO
Rx+ Sandbag/Stone Pounds – 150-100/100-65
Rx Plate GTO 45/25
July 5, 2019
CrossFit East River – WOD
Weightlifting
1: Push Press (Find a 3RM. Drop sets at 95% and 90%)
Metcon
2: Metcon (Time)
2 Rounds for time:
15 Ground to overheads 135/95
600m Run
15 Ground to overheads
Rest 5:00min between rounds
July 3, 2019
CrossFit East River – WOD
Metcon
1: Flight Club (AMRAP – Reps)
3 Rounds, For Total Reps:
1:00 Thrusters (96/65#)
1:00 Power Cleans (95/65#)
1:00 Box Jump-Overs (24/20″)
1:00 Pull-ups
1:00 Rower or Assault Bike Cals
*Rest 1:00 Between Rounds
CompTrain Benchmark Workout
“Fight Club” is a bigger, badder version of the original “Fight Gone Bad” workout. At one time a score of 300 on FGB was the gold standard (like a sub 3 min Fran), and 400 was reserved for just a couple athletes around the world. Fight Club will bring elite athletes back to that originally intended stimulus, while preserving the movement patterns of FGB.
July 2, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
3 rounds for time of:
1,000-m row
50 wall-ball shots
10 Strict HSPU
100 double-unders
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
July 1, 2019
CrossFit East River – WOD
1: Metcon (Weight)
Every 2 minutes for 12 minutes.
5 Back Squats
10 Clapping pushups
Post lightest weight used. Only RX if all pushups complete.
1: Metcon (Weight)
Every 2 minutes for 12 minutes.
5 Back Squats
10 Clapping pushups
Post lightest weight used. Only RX if all pushups complete.
Weightlifting
Metcon
2: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
Ascending rep scheme
1 Strict Pullup
2 KB Swings 53/35, American
3 Air Squats
2 Strict Pullups
4 KBS
6 Air Squats
3 Strict Pullups
6 KBS
9 Air Squats….
June 29, 2019
CrossFit East River – WOD
Weightlifting
1: Push Jerk (Find a 6RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
3 x 6 minute AMRAPs with a partner:
-Rest 1 full minute between AMRAP.
-Switch each full round
AMRAP 1:
20 Power Cleans 95/65
13 Thrusters 95/65
AMRAP 2:
20 Air Squats
13 Pull-ups
AMRAP 3:
20 Calories on Rower
13 Burpees over rower
June 28, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
25m AMRAP:
15 T2B
30 Wall Balls 20/14
60 Double Unders
15 HSPU
30 Kettlebell Swings 53/35
60 Double Unders
June 26, 2019
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
Every 90 seconds for 12 minutes:
3 Power Cleans
Post heaviest weight used to WODIFY.
Metcon
2: Metcon (Time)
5 Rounds for time:
9 Deadlifts 225/155
15 HR Push-Ups
21 Air Squats
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