June 11, 2019
CrossFit East River – WOD
Weightlifting
1: Back Squat (20m to find a new 2RM)
Metcon
2: Metcon (Time)
For time:
30-20-10
Wall Balls 20/14
Kettlebell Swings 53/35
Situps w/ Abmat
Today's WOD
Your workout of the day!
June 10, 2019
CrossFit East River – WOD
Metcon
1: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Squat Cleans Only.
June 8, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
In teams of 3 for total rounds completed:
25m AMRAP: (600m run)
Row 500m
3 Rope Climbs
20 Wall Balls 20/14
Partner 1 does AMRAP
Partner 2 does 600m run
Partner 3 rests
When partner 2 finishes run partners switch.
June 7, 2019
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
1 Squat Snatch + 1 Squat Hang Snatch EMOM for 12 minutes .
Work up in weight over the first 6 rounds. Hold at a consistent weight for the 2nd 6. Post weight used for last 6 to WODIFY.
Metcon
2: Metcon (Time)
7 Rounds, rest 1 minute between each round:
5 Deadlifts 225/145
5 Burpees over the bar
June 5, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
75 Double Unders
10 DB Snatches, Alternating (50/35)
8 Box Jump Overs(24/20)
-Rest 1:00-
AMRAP 6 x MINUTES
50 Double Unders
8 DB Snatches, Alternating (50/35)
6 Box Jump Overs (24/20)
-Rest 1:00-
AMRAP 4 x MINUTES
25 Double Unders
6 DB Snatches, Alternating (50/35)
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-
June 4, 2019
CrossFit East River – WOD
Weightlifting
1: Power Snatch (3 Reps E90 for 12minutes)
3 Reps E90 for 12minutes (8 rounds)
Go for a 3RM. Post heaviest weight to WODIFY.
Metcon
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
Compare to 16APR19
June 3, 2019
CrossFit East River – WOD
We are now entering week 8 of our post open cycle! Extra is back after a brief 1 week hiatus after the holiday weekend. This will be the most difficult week of extra so far. We have this week and one more week of this cycle before we return to testing. See you in the gym!
Metcon
1: Metcon (Time)
For time:
Run 1 mile (Memorial Day Route)
21 cleans
15 thrusters
Run 1/2 mile
15 cleans
12 thrusters
Run 1/4 mile
9 cleans
9 thrusters
♀ 95 lb. ♂ 135 lb.
June 1, 2019
CrossFit East River – WOD
Weightlifting
1: Metcon (AMRAP – Rounds and Reps)
Death by back squats. Every 2 minutes /
Rx: 185/115
Rx+: 255/165
Metcon
2: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP of:
10 Burpees
10 C2B Pull-Ups
10 Reverse Burpees (aka candlesticks with jump)
10 Clapping Push-Ups
10 Air Squats
May 31, 2019
CrossFit East River – WOD
Last done 4JAN19
Metcon
1: Metcon (Calories)
6 Rounds for calories
Minute 1: TGU 2/2 (53/35 or 72/53 Rx+)
Minute 2: 15 Kettlebell Swings
Minute 3: 20 Alternating Step – Ups 24/20
Minute 4: Max Calories Bike or Rower
Minute 5: Rest
OPTIONAL FINISHER
3 SETS
20 Weighted Shoulder Lift-Offs
-Rest :20-
20 Hip Lifts
-Rest as Needed-
May 29, 2019
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
Every 2 minutes for 16 minutes:
2 Cleans + 2 Front Squats + 2 Jerks
Get progressively heavier for the first 4 rounds, hold weight constant for last 4.
Metcon
2: Metcon (Time)
For time:
21-15-9
Wall Balls 20/14
T2Bs
6 minute time cap
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