CrossFit East River – WOD
Metcon
2: Metcon (Time)
For time:
1000m row
30 pull ups
30 pushups
30 situps
750m row
20 pull ups
20 pushups
20 situps
500m row
10 pull ups
10 pushups
10 situps
250m row
Your workout of the day!
For time:
1000m row
30 pull ups
30 pushups
30 situps
750m row
20 pull ups
20 pushups
20 situps
500m row
10 pull ups
10 pushups
10 situps
250m row
“Sugary drinks banned from sale in NHS hospitals from July.” The Telegraph.
http://www.telegraph.co.uk/news/2018/01/04/sugary-drinks-banned-sale-nhs-hospitals-july/
Lurong Pre-Challenge WOD “The Olympian”
-Compete Open style with a judge
9 minute AMRAP:
Level 1:
20 GTO 45/35
7 bar facing burpees
15 GTO 65/45
7 bar facing burpees
10 GTO 95/65
7 bar facing burpees
5 GTO 115/75
7 bar facing burpees
AMRAP GTO 135/95
Level 2: = Rx
20 GTO 65/45
7 bar facing burpees
15 GTO 75/55
7 bar facing burpees
10 GTO 95/65
7 bar facing burpees
5 GTO 135/85
7 bar facing burpees
AMRAP GTO 185/125
Level 3 = Rx+
Level 1:
20 GTO 95/65
7 bar facing burpees
15 GTO 135/85
7 bar facing burpees
10 GTO 155/105
7 bar facing burpees
5 GTO 185/125
7 bar facing burpees
AMRAP GTO 225/145
“The way to get started is to quit talking and begin doing” -Walt Disney
Are you doing Lurong?
In teams of 4 (go through each station as a group)
Minutes 0-7—max-calorie row
Minute 8: Rest
Minutes 8-15—max laps of a 200-m run
Minute 16: Rest
Minutes 16-21—max goblet squats (53/35 lb.)
Minute 22: Rest
Minutes 22-25—max hang power cleans (135/95 lb.)
Minute 26: Rest
Minutes 26-29—max toes-to-bars
Sum all of teams reps after each 7 minute round. Sum all of reps for total team score.
“When a Cop Trains a Convict” CFJ. https://journal.crossfit.com/article/prison-cecil-2
See attached photo for a SNEAK PEAK at the Lurong Food Summary Chart. You need to sign-up for full access to meal plans, recipes, and food logging ability.
4 Rounds
5 minute work / 2 minutes rest
AMRAP:
10 HSPU
20 KBS 53/35
30 Situps
-start each interval with HSPU
-excess reps from unfinished rounds can be tallied in final rounds/rep score
“71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage” Runners World.
https://www.runnersworld.com/masters/71-year-old-sets-blazing-fast-mile-world-record-on-low-mileage
Every 2 minutes for 14 minutes
3 C2B Pullups
6 Burpees over the bar
9 Front Squats (from the floor)
Post weight used for the last set to comments
3 Rounds
0:30 max burpees to a 45lb plate
0:30 hollow body hold
0:30 rest
“In Asia’s Fattest Country, Nutritionists Take Money From Food Giants,” The New York Times.
https://www.nytimes.com/2017/12/23/health/obesity-malaysia-nestle.html?_r=0
For time:
80 Double Unders
40 Wall Balls 20/14
40 DB Snatches, alternating 50/35
40 T2B
40 DB Snatches, alternating
40 Wall Balls 20/14
80 Double Unders
“IsFrannyFitYet?” https://journal.crossfit.com/article/is-franny-fit-yet CFJ., https://www.instagram.com/isfrannyfityet/?hl=en Instagram.
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Post time for each round to comments.
Weight must be equal both sides.
5 Rounds for time:
30 squats
15 knees-to-elbows
15 ring push-ups
20 minute time cap
5 Rounds of:
3 minutes work, 3 minutes rest:
AMRAP:
5 Power snatches 115/75
10 Toes 2 bar
20 Pistols, alternating
-start each interval with power snatches
-only full rounds count but excess reps can be tallied between rounds