March 6, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
12-9-6-3
Squat Snatch 115/75 | 75/55
HSPU / HR Push-ups
Burpees over the bar
Today's WOD
Your workout of the day!
March 5, 2019
CrossFit East River – WOD
Weightlifting
1: Back Squat (5-5-3-3-3-1-1-1 (no PR attempts) )
Metcon
2: Metcon (Time)
FOR TIME
50-40-30
Wall Ball (20/14)
25-20-15
Kettlebell Swings, American 53/35
March 4, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds)
EMOM x 5 MINUTES
12/10 Calorie Row/Bike
-Rest 1:00-
EMOM x 5 MINUTES
15 DB Hang Power Clean (50/35)|(35/25)
-Rest 1:00-
EMOM x 5 MINUTES
12 Burpee Box Jump Over (30/24)|(24/20)
OPTIONAL CORE FINISHER
3 SETS
25 Weighted Sit-ups
-Rest as Needed b/t Sets-
Post total rounds complete to WODIFY. Perfect score = 15 rounds.
March 2, 2019
CrossFit East River – WOD
Metcon
Weightlifting
1: Overhead Squat (5×3 – moderate weight, focus on form )
2: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
March 1, 2019
CrossFit East River – WOD
Skill
1: Double-Unders
Weightlifting
1: Power Clean (8×2)
E90 for 12 minutes
2 Power Cleans
Progressively add weight, post weight to comments
Metcon
3: Metcon (Time)
4 Rounds for Time
15 Calories on rower
10 burpees to a 45lb plate
5 K2E (work on stringing reps together)
February 27, 2019
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
EMOM x 10 MINUTES
3 Hang Power Snatch
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Post weight used in 2nd 5 minutes to comments.
Metcon
2: Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 6 MINUTES
10/8 Cal Rower | Bike
6 Hang Power Snatch (115/75)|(75/55)
-Rest 3:00-
AMRAP x 6 MINUTES
10/8 Cal Rower | Bike
6 Hang Power Snatch (95/65)|(65/45)
February 26, 2019
CrossFit East River – WOD
Metcon
1: Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – Row, Moderate Effort
MIN 2 – 3-5 Reps of MU Skill*
*False Grip Ring Pull-up, False Grip Ring Row, or MU Transition
2: Metcon (AMRAP – Reps)
EVERY 5:00 for 4 SETS PERFORM…
500m Row
15 Tall Box Jumps (30/24)
Max Muscle ups in Remaining Time
*No rest between sets. Begin the next set exactly every 5:00
February 25, 2019
CrossFit East River – WOD
Reminder you must submit your 19.1 scores BEFORE 8pm. If you’d like to retest today is the last day to do so. Try to do 19.1 in the AM/afternoon and join us for the WOD in the evening.
Weightlifting
1: Metcon (Weight)
Barbell cycling:
5 SETS FOR LOAD
3 Power Clean
3 Front Squat
3 Shoulder to Overhead
-Rest as Needed b/t Sets-
*Start Moderate and Build to Heavy
Post weight used for heaviest set to comments. Must go unbroken for the set to count.
Metcon
2: Metcon (Time)
PARTNER FINISHER
4 SETS EACH
24 Air Squats
12 Burpees
*Partner 1 completes a full round while Partner 2 rests
February 23, 2019
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (5×2 light to moderate)
Metcon
2: Metcon (AMRAP – Reps)
12m EMOM
1) Overhead Squats 75/55
2) Row for calories
3) Rest
February 22, 2019
CrossFit East River – WOD
Skill
1: Metcon (No Measure)
12m EMOM:
1) 2 TGU each side with light/moderate KB
2) 5 Pause Goblet Squats w/ same or heavier KB
3) 30s hold plank/l-hang/l-sit
Metcon
2: Metcon (Time)
4 RFT
6 Thrusters 95/65 | 115/75
8 K290 | T2B
10 Box Jumps 24/20 | 30/24
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