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
Today's WOD
Your workout of the day!
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.
April 13, 2019
CrossFit East River – WOD
Strength
Opt 1: Metcon (No Measure)
Makeup a benchmark you missed earlier in the week.
-“Amanda”
-Clean 1RM
-5K Row
-5RM C2B Pull-ups
Opt 2: Metcon (AMRAP – Rounds and Reps)
Death by Back Squats @ 1.5 body weight.
Metcon
2: Metcon (AMRAP – Rounds and Reps)
8m AMRAP
20 Medicine Ball Cleans 20/14
20 Ab Mat Situps
5+ Rounds is elite.
April 12, 2019
CrossFit East River – WOD
Strength
1a: Bench Press (5-5-5-5-5)
1b: Weighted Pull-ups (5RM)
-) Chest to bar only
-) Make multiple attempts at a 5 rep weighted chest to bar pull up
-) Complete at least 5 work sets
-) Range of motion is paramount. Even if you are using a band.
-) Take careful notes if you are using a band to perform full reps. The goal for you is then to move to less/thinner bands.
Metcon
2: Metcon (Calories)
1 minute max calories on bike 🙂
Multiple attempts allowed after all athletes have gone once.
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