Today's WOD

Your workout of the day!

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

20 KB Snatches 53/35

20 Jumping Split Squats

10/10 Single Leg KB RDLs 53/35

40 Double Unders

CrossFit East River – WOD

Metcon

1: Metcon (Time)

7 RFT

10 Ring Dips w/ 20/35 DB

20 Calories on Rower / Bike

30 Overhead Squats w/ DB

25 min time cap.

CrossFit East River – WOD

Weightlifting

1: Front Squat (5×3 @ 85% of 1RM)

Metcon

2: Metcon (No Measure)

5 Rounds:

0:30 – 7 Burpees to 6″ target

0:30 – 30s L-hang from pull up bar

0:30 – 30 double unders

0:30 – Rest

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time with a partner:

21 DB Thrusters 2×35/20

12 Strict Chin ups w/ 35/50 DB (partner assisted as needed)

200m run w/ DBs

18 DB Thrusters

9 Strict Chin ups w/ DB

200m run w/ DBs

15 DB Thrusters

6 Strict Chin ups w/ DB

200m run w/ DBs

12 DB Thrusters

3 Strict Chin ups w/ DB

200m run w/ DBs

-Partners alternate sets

-Set – Thusters, chin ups, run

-partner assisted is via foot holding method (no weight)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

2) For time, alternating complete sets with a partner:

Set 1) 750m Row

1 Rope Climb

7 Wall Balls 20/14

Set 2) 500m Row

1 Rope Climb

14 Wall Balls

Set 3) 250m Row

1 Rope Climb

21 Wall Balls

Set 4) 100m Row

1 Rope Climb

28 Wall Balls

CrossFit East River – WOD

Weightlifting

1: Shoulder Press (5×5 @ 75% of 1RM )

2: Front Squat (5×5 @75% of estimated 1RM)

Metcon

3: Metcon (Time)

5 RFT:

20 DB Snatches 50/35

30 Double Unders

CrossFit East River – WOD

Weightlifting

1: Front Squat (Establish a 5RM )

Metcon

2: Metcon (Time)

3 RFT with a partner alternating

7 Strict C2B Pullups

7 Stict HSPU

30 Double Unders

(6 rounds total)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

15-12-9-6-3

Power Cleans 135/95

Burpees over the bar

CrossFit East River – WOD

Metcon

1: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Today's WOD

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

CrossFit East River – WOD

Weightlifting

1: Front Squat (5×3 @ 85% of 1RM)

Metcon

2: Metcon (No Measure)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

CrossFit East River – WOD

Weightlifting

1: Shoulder Press (5×5 @ 75% of 1RM )

2: Front Squat (5×5 @75% of estimated 1RM)

Metcon

3: Metcon (Time)

CrossFit East River – WOD

Weightlifting

1: Front Squat (Establish a 5RM )

Metcon

2: Metcon (Time)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

CrossFit East River – WOD

Metcon

1: Murph (Time)

CrossFit East River – WOD

Weightlifting

1: Front Squat

Metcon

2: Metcon (AMRAP – Reps)