Today's WOD

Foundations:
Registration for both the morning and evening series is CLOSED.
The next Foundations series will start July 7th, class times to follow soon.

RxNetworking:
The event is this Thursday, June 27th. Make sure to register here:
http://events.r20.constantcontact.com/register/event?oeidk=a07e7m780so60561aa2&llr=fm6z5amab

Don’t forget to set up your RxNetworking account here. Make sure you make CrossFit East River your affiliate.

Now we give you Camille snatching 190 pounds

Snatch
1-1-1-1-1-1-1

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Happy Monday!

We’re really excited that Foundations kicks off tonight. A quick reminder: if you need to sign up for Foundations, please see Eric or Melissa today to reserve a spot, or email coach@crossfiteastriver.com.

Foundations is a two-week course intended for all those new to CrossFit. We’re offering two series: a M/W/F series at 6:30 p.m., or a T/Th/Sat series (T/Th at 6:30 a.m. and Saturday at 1 p.m.).

EMOM for 6 minutes:
2 banded back squats
Use 50% of your 1 RM; refer to 17JUN13

Then,

5 rounds for time of:
12 wall balls (20/14)
12 toes-to-bar

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TGIF!

“Tabata This”

Tabata Row (calories)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*A Tabata is 20 seconds of work followed by 10 seconds of rest (30 seconds total), for 8 rounds (a grand total of 4 minutes). You’ll do a complete Tabata cycle for each movement before moving on to the next. Your score for each Tabata cycle is the lowest number of reps completed during any 20 second round of work.

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We’ve got a killer WOD for today, but first we’d like to announce our first event!

We will be attending the RxNetworking NYC Event on June 27th at Tonic East. We’re encouraging all members to attend this free event. It’s a great opportunity to meet fellow NYC CrossFitters and network on a professional level.

You can register here: http://events.r20.constantcontact.com/register/event?oeidk=a07e7m780so60561aa2&llr=fm6z5amab

Check out the event on Facebook: https://www.facebook.com/events/145441228979056/145461962310316/?notif_t=plan_mall_activity

Check out CrossFit Games athlete and legend Chris Spealer crushing “Diane” with a 1:52 time:

“Diane”

For time:
21-15-9
Deadlift (225#/155#)
HSPU (handstand push-up)

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Clean and Jerk

1-1-1-1-1-1-1

Want to get pumped up to lift? Just watch Kendrick Farris move some serious weight.

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This WOD needs no intro.

“Filthy Fifty”
For time:
50 box jumps (24″/20″)
50 jumping pull-ups
50 kettlebell swings (35#)
50 walking lunges
50 knees-to-elbows
50 push press (45#)
50 back extensions
50 wall balls (20#/14#)
50 burpees
50 double-unders

Post time to comments.

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We hope everyone had a great weekend! We’re starting heavy this week with a benchmark workout.

Back Squat

For load:

5-5-5-3-3-3-1-1-1

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Everybody’s workin’ for the weekend, and here it is! If you’re coming in for today’s WOD, be prepared to go hard and have fun.

“Fight Gone Bad!”

3 rounds of:
Wall ball (20#/14#), for reps
Sumo dead lift high-pull (75#/55#), for reps
Box jump (20″), for reps
Push press (75#/55#), for reps
Row, for calories

In this WOD, you move from each of the five stations after completing one minute of work. The clock does not reset or stop between exercises. This is a 5-minute round from which a 1-minute break is allowed before moving on to the next round. On the call of “rotate,” the athletes must immediately move to the next station. Your score is total points. One point is given for each rep, except for on the rower, where one calorie is one point.

*If you have 4 minutes, check out this video with various scaled versions of today’s WOD. There’s a lot of good stuff.

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It’s been an awesome first week, and we’re only four days in!

It looks like we’re going to need a bigger leader board soon!

Now for tomorrow’s workout!

Death by Pull-ups 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

-then-

Death by Burpees 

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute… continuing as long as you are able.

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