Today's WOD

CrossFit East River – WOD

Metcon

1: Gunny (Time)

For time:

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
To learn more about Gunny click here

Read More

CrossFit East River – WOD

Weightlifting

Barbell Back Rack Lunge

6/6 for 3 sets at same, moderate weight across sets. Rest 1:30 in between.

Metcon

Metcon (Time)

21, 15 and 9 reps of:

DB power clean 50/35

DB suitcase DL

Pull-ups

*10-minute cap*

Read More

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

SAVED BY THE BARBELL

3 ROUNDS FOR MAX REPS

1:00 Burpees

1:00 Wall Ball (20/14)

1:00 Deadlift (115/75)

1:00 Med Ball Sit-ups (20/14)

1:00 Hang Power Cleans (115/75)

-Rest 1:00-

Read More

CrossFit East River – WOD

Metcon

1: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Read More

CrossFit East River – WOD

Metcon

1: Metcon (Time)

7 SETS

1:00 Calorie Row

-Rest :30-

1:00 Burpees

-Rest :30-

*Goal is same reps for each set.

ACCESSORY STRENGTH

3 x 10 DBL DB Bent Over Row

3 x Max Set Push-ups

3 x 1:00 Weighted Hollow Hold

Read More

CrossFit East River – WOD

Metcon

1: Metcon (Weight)

EXTENDED WARM-UP

8:00 to Build to a Moderate-Heavy Hang Squat Clean

WORKOUT

AGAINST A 16:00 CLOCK

For Time

100 Double Unders

75 Wall Ball (20/14)

50 Pull-ups

100 Double Unders

*With the remainder of 16:00, Build to a 1RM Hang Squat Clean. Bars start empty.

Read More

CrossFit East River – WOD

Metcon

Metcon (Time)

2 rounds for time:

1,000m row

30 T2B

30 box-jump-overs (24/20)

400m run

25:00 hard cap

Read More

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP X 30 MINUTES

Run 200m

3 Bear Complex (135/95)

*Partner 1 completes a full round while Partner 2 rests.

1 Bear Complex…

1 Squat Clean

1 Overhead

1 Back Squat

1 Overhead (from back rack)

Read More

CrossFit East River – WOD

Metcon

1: 1000m Row (Time)

Max Effort 1000m Row

2: Metcon (No Measure)

5 SETS

5 Strict Toes 2 Bar

10 V-ups

15 Russian Twists

20 Weighted Flutter Kicks

-Rest 1:00 between sets-

*Russian Twist & Flutter Use Plate or DB

Read More

CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

Single Arm Bent Over Row

4 x 8 each arm (21X2)

*After each set perform 3 perfect Wall Walks

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10/10 Hang Non-Alt. Snatch (50/35)

15 C2B Pull-ups

20 H.R. Push-ups

Read More