February 15, 2019
CrossFit East River – WOD
Weightlifting
1: Back Squat (5 x 3 )
Use 90% of 3RM on 16JAN or 75% of 1RM.
Metcon
2: Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Push Press (75/55) | (95/65)|
12 Pull Ups | C2B
250m Rower
Today's WOD
Your workout of the day!
February 13, 2019
CrossFit East River – WOD
Weightlifting
1: Power Clean (Build to a heavy power clean double)
Metcon
2: Metcon (Time)
5 Rounds for time
5 Deadlifts (keep weight same or less than power clean)
20 Wall Balls (20/14)
15 K2E
Rest 90 seconds between each round.
Post weight and time used to comments.
February 12, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
30/25 Calories Row | 30/25 Calorie Bike
25 Up-Downs
50 Kettlebell Swing (53/35)|(35/26)
75 Double Unders
FINISHER
UPPER BODY + POSTERIOR
3 SETS
10 DB Curls
10 DB Romanian DL
10 DB Floor Press
-Rest as Needed-
*Try to do all sets unbroken and rest only between sets.
**Bike is Rx+
February 11, 2019
CrossFit East River – WOD
Strength
1: Overhead Squat (3 Overhead Squats (moderate-heavy))
EMOM x 10 MINUTES
3 Overhead Squats (moderate-heavy)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Metcon
2: Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
15 Wall Balls 20/14
15 Plate Ground to Overhead
15 Hanging Knee Raises
February 9, 2019
CrossFit East River – WOD
Strength
1: Thruster (12:00 Build to 10RM Thruster)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
Teams of 2…
AMRAP x 15 MINUTES
5 Pull-ups
10 Thrusters
15 Sit-ups
Rx: 45/35
Rx+: 75/55
*Partner 1 completes one full round while Partner 2 rests.
**Score both your and your partners rounds! Total rounds!
February 8, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
WORKOUT
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
FINISHER
3 SETS
10 Slow Pike-Ups on Rower
10 Push-ups (31X1)
-Rest as needed b/t sets-
February 6, 2019
CrossFit East River – WOD
Weightlifting
1: Power Snatch
12:00 RUNNING CLOCK
Build to Moderate-Heavy Set of 5
Metcon
2: Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…etc
Power Snatch (95/65)|(65/45)
*After every set perform 20 double unders
FINISHER
3 SETS
20 L. Leg Hip Thrusts
20 R. Leg Hip Thrusts
1:00 Static Hold Glute Bridge
-Rest as needed b/t sets-
February 5, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Calories)
WORKOUT
EMOM x 16 MINUTES
MIN 1 — Max Cal Rower / Bike
MIN 2 — 12 DB Push Press (50/35)|(35/25) + 6 Up-Downs
MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs
MIN 4 — Rest
COOL DOWN
5:00 Foam Rolling Focused on Quads & IT Band
February 4, 2019
CrossFit East River – WOD
Weightlifting
1: Hang Clean (Build to a moderate load)
Build to a moderate load
Then:
3 reps every 2 minutes
For 10 minutes
Metcon
2: Metcon (Time)
3 ROUNDS FOR TIME
9 Front Squats (95/65) | (135/95)
12 Knees to 90* | T2B
15 Box Jumps (24/20)
February 3, 2019
CrossFit East River – WOD
Metcon
1: “Bergeron Beep Test” (AMRAP – Rounds and Reps)
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
WOD will be scaled to allow everyone to get to 10 minutes +
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