Today's WOD

CrossFit East River – WOD

Skill

1: Metcon (No Measure)

EMOM x 12 Minutes

Min 1: 5-8 Reps of Strict Pull

Min 2: 5-8 Reps of Strict Push

Min 3: 4/4 KB Single Leg RDL (moderate)

*Gymnastic skills are meant as practice in a challenging version or scaled version for 5-8 reps. Can pull or push in any plane.

Metcon

2: Metcon (Time)

4 ROUNDS FOR TIME

10 Chest to Bar Pull-ups

15 Hand Release Push-up

20 Dual KB FR Lunges (53/35)

*Lunges done in place, 20 reps total (10/10)

(13:00 Hard Cap)

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT, Teams of 2

AMRAP x 24 MINUTES

8 Wall Ball (20/14)

8 Burpees

8 Toe-to-Bar

*You-go / I-go…Partner 1 goes while partner 2 rests and vice versa

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

FOR TIME

1 Round…

100 Double Unders

16 Deadlifts (155/105)

16 Hang Power Cleans

16 Push Jerk

2 Rounds…

50 Double Unders

8 Deadlifts (155/105)

8 Hang Power Cleans

8 Push Jerk

4 Rounds…

25 Double Unders

4 Deadlifts (155/105)

4 Hang Power Cleans

4 Push Jerk

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CrossFit East River – WOD

Coach note see 7/5

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 Minutes

12 Cal Row/Bike

15 Abmat Sit-ups

-rest 1:00 minute-

AMRAP x 5 Minutes

12 Cal Row/Bike

15 Up-Downs

-rest 1:00 minute-

AMRAP x 5 Minutes

12 Russian KB Swings (70/53)

50’ Single Arm Farmer Carry (25/25)

-rest 1:00 minute-

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

4 SETS, NFT

10-15 Ring Push-ups or Push-up

1:00 FLR or Plank

-rest :30 between sets-

Metcon

2: Metcon (Time)

FOR TIME

3:00 Max Calorie Row

-Directly into-

5 Rounds

7 DB Burpee (50/35)

10 Box Jumps (24/20″)

-Directly into-

3:00 Max Calorie Row

Post time with calories to score board

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CrossFit East River – WOD

Weightlifting

1: Hang Snatch

In 12 Minutes, Build To A Mod-Heavy

Snatch DL

+

Hang Squat Snatch

+

Below Knee Squat Snatch

(Bar does not go to ground)

Metcon

2: Metcon (No Measure)

EVERY 3:00 x 6 ROUNDS

Run 400m

3 Power Snatch (115/75)

3 Squat Snatch (115/75)

*Load should be something capable of doing unbroken. Ideal work/rest is sub 2:30 each round.

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CrossFit East River – WOD

Metcon

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

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CrossFit East River – WOD

Metcon

1: Metcon (No Measure)

AMRAP x 30 MINUTES

At a recovery pace throughout…

200m Run

20 Walking Lunges

15 Hand Release Push-ups

50 Single Unders

:30 Right Side Star Plank

:30 Left Side Star Plank

:60 Plank on Elbows

Metcon

2: Metcon (Calories)

OPTIONAL FINISHER

2:00 Max Cals on Bike

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CrossFit East River – WOD

Note to coaches review 6/28

Weightlifting

1: Deadlift

Deadlift

7-7-7-7

Start Moderate and Build to each set to Heaviest Set of 7

(12:00 clock to accomplish)

Metcon

2: Metcon (No Measure)

Every :90 for 5 Rounds

10/8 Cal Bike or Row

7 HSPU (Strict Optional)

7 Deadlifts (225/155)

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CrossFit East River – WOD

Metcon

1: Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

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