April 30, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
15m AMRAP
10 Strict Pullups
10 KB Snatches Left 53/35
10 KB Overhead Squats Left
10 KB Snatches Right
10 KB Overhead Squats Right
Today's WOD
Your workout of the day!
April 29, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Calories)
Every 2 minutes for 24 minutes
6 BW Deadlifts
Gymnastics
Max Calorie on Rower in remaining time.
Rounds 1-2, 7-8: 12 K2E
Rounds 3-4, 9-10: 12 HSPU
Rounds 5-6, 11-12: 12 HR Push Ups
April 27, 2019
CrossFit East River – WOD
Weightlifting
1: Overhead Squat (5-5-5)
2: Front Squat (3-3-3)
3: Back Squat (1-1-1)
Metcon
Opt: 1-Mile Run (Time)
Max Effort 1-Mile Run
OPTIONAL 1 Mile Run. Use new 1-mile route, we will use this route for “MDM.” It’s faster and more scenic.
April 26, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
21 Squat Cleans 75/55
21 Strict HR Burpees
15 Squat Cleans 135/95
15 HR Push-ups
9 Squat Cleans 155/105
9 HSPU
20 min time cap
April 24, 2019
CrossFit East River – WOD
Weightlifting
1: Bear Complex (Post lightest load used over 5 Rounds. )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete one round every 5 minutes for 25 minutes.
Each round consists of 7 UNBROKEN sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Unbroken means no letting go of the bar on the floor. You can rest in the front rack or on your back however.
April 23, 2019
CrossFit East River – WOD
Metcon
1: 30 Muscle-Ups (Time)
30 muscle-ups for time
2: Metcon (Time)
30/20 calories for time assault bike immediately after finishing.
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
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.
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym