September 19, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
FOR TIME
50-40-30-20-10
KB Swing (53/35)
Mountain Climbers
*20/15 Cal Row at end of each round
*Mountain climbers are counted 1L / 1R = 1 Rep
CASH OUT
5:00 Flow Stretching
Today's WOD
Your workout of the day!
September 18, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat (Build to a 5 Rep Back Squat)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
7 DB Front Squats (50/35)
7 Box Jump (24/20″)
*2 Burpees top of every minute, including 0:00
September 17, 2018
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
OLY COMPLEX
5 SETS
1 Power Clean
2 Hang Power Clean
3 Jerks
-Rest 1:30 between sets-
Metcon
2: Metcon (Time)
FOR TIME
5 Clean & Jerk (135/95)
200m Run
10 Clean & Jerk (135/95)
400m Run
20 Clean & Jerk (135/95)
800m Run
September 15, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
2-4-6-8 and so on…
Calories (Bike/Rower)
Devil’s Press (50/35)
Box Jump (30″/24″)
DB Front Squats (35/20)
*Devil’s Press is DB Burpee into Ground to Overhead.
*Step-down every rep on Box Jump.
September 14, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
8 ROUNDS, EACH FOR TIME
On the 3:00…
400m Run
12 Toes to Bar (or GHD)
*Round 1 starts at 0:00, Round 2 starts at 3:00 and so on…
CASH OUT
5:00 Flow Stretching
*Focusing on hips and hamstrings
September 12, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
PARTNER WORKOUT
In Teams of 2…
FOR TIME
Row 1000m (alt. every 250m)
100 Wall Balls
Row 1000m (alt. every 250m)
50 Hang Power Snatch (115/75)
Row 1000m (alt. every 250m)
(22:00 Min Cap)
*1 Partner works at a time. Split reps on WB and Snatch any way.
September 11, 2018
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 used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.
He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
To learn more about Gunny click here
September 10, 2018
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*
September 8, 2018
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-
September 5, 2018
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
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