CrossFit East River – WOD
Weightlifting
1: Muscle Snatch (Find a 3RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
17m AMRAP
20 HR Pushups
15 Deadlifts 185/115
10 Burpees over the bar
5 Power Cleans
Your workout of the day!
17m AMRAP
20 HR Pushups
15 Deadlifts 185/115
10 Burpees over the bar
5 Power Cleans
Join fellow CFER athletes for a boxing class at Overthrow on Saturday, 11/25!
The class will take place at Overthrow and will start at 4 p.m. It should be an awesome time – it’s always fun to try new sports and put your fitness to the test!
Cost: $25 per person, includes gloves (they sell wraps there)
Where: Overthrow Boxing Club, 9 Bleecker Street
When: Saturday, Nov. 25
Sign-up sheet is in the gym – you will be charged to your card on file!
4 RFT
12 pull ups
12 situps
12 front squats 95/65
26m AMRAP w/ a partner
20 One Arm DB Thrusters L – 50/35
20 Pullups
20 One Arm DB Thrusters R – 50/35
10 Wall Walks
– Both partners perform 5 burpees every 2 minutes starting at minute 2.
-Only one partner may work at a time
-Partion any way that allows partners equal reps of all movements
Complete as many rounds as possible in 7 minutes of:
115/75-lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups
Post rounds completed to comments.
3 5-minute rounds for max reps at each station:
From 0:00-1:00 HR pushups
From 1:00-2:00 20 burpees then double unders
From 2:00-3:00, 35/20-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35/20-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
Use a challeging weight, up to 90% of 1RM. No misses.
Use a challeging weight, up to 90% of 1RM. No misses.
https://www.youtube.com/watch?v=iDV8r5u6En0
Max Height Box Jump
5 x 3 max height
Use a challenging weight, aim for 75-85%
21-15-9
Box Jumps 30 / 24
Med Ball Situps 20/14
Last done on 9/5
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups
In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008
To learn more about Gator click here
15 minute AMRAP:
12 T2B
9 Overhead Squats 95/65
200m on Rower