August 8, 2018
CrossFit East River – WOD
Metcon
1: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Today's WOD
Your workout of the day!
August 7, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
10 SETS
15/12 Calorie Bike/Row
10 DB Power Clean (50/35)
35 Double Unders
-Rest 1:00 between sets-
*Increase pace each set. Start moderate…finish with sprint.
August 6, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat (3RM)
15:00 RUNNING CLOCK
Build to a Heavy 3 Rep Back Squat
Metcon
2: Metcon (Time)
FOR TIME
30-20-10
Back Squats (135/95)
15-10-5
Bar Muscle-Up
August 4, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
20/15 Calorie Bike
20 Box Jumps (20″)
20 Russian Swings (53/35)
50’ Right Arm OH KB Carry (53/35)
50’ Left Arm OH KB Carry
1:00 Plank on Elbows
August 3, 2018
CrossFit East River – WOD
Weightlifting
1: Hang Power Snatch (Complex)
EMOM x 10 MINUTES
1 High Hang Power Snatch
+
1 Above the Knee Power Snatch
+
1 OH Squat
Metcon
2: Metcon (No Measure)
E3MOM x 15 MINUTES (5 rounds total)
10 Power Snatch (95/65)
10 OH Squat
200m Run
August 1, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Calories)
EMOM x 30 MINUTES
Min 1 — 3 Deadlifts (315/205)
Min 2 — 2 Rope Climb
Min 3 — :20 Bike /Row Sprint / :30 Recovery
July 31, 2018
CrossFit East River – WOD
Weightlifting
1: Metcon (No Measure)
3 SETS
8 Weighted or Strict Pull-up
2/2 Turkish Get-Up (53/35)
(:15 Pause at top of each rep of TGU)
Metcon
2: Metcon (AMRAP – Rounds)
3 SETS
AMRAP x 4 MINUTES
6 Toes to Bar
8 Push-ups
10 Alt. Box Step-Ups (24’/20’)
-Rest 1:00 Between Sets-
*Start from beginning every time and try and match score for each set
July 30, 2018
CrossFit East River – WOD
Weightlifting
1: Thruster (2RM)
12:00 RUNNING CLOCK
Build to a Heavy 2 Rep Thruster
Metcon
2: Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
July 28, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
TEAMS OF 3
Partner Rotation for 6 Rounds each…
15/10 Calorie Bike/Row
5 Power Cleans (185/125)
*Goal is all-out sprint on the bike and quick singles on the Power Clean. Sub 2:00 for every athlete, every round.
OPTIONAL FINISHER
100 Abmat Sit-ups
July 27, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
FOR TIME
100 Double Unders
25 DB Step-Over (35/20, 24″/20″)
50 Wall Balls (20/14)
25 HSPU
100 Double Unders
25 HSPU
50 Wall Balls
25 DB Step-Over
100 Double Unders
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