Today's WOD

Your workout of the day!

2018 Partner Throwdown

December 1, 2018

Join us for our annual winter partner throwdown!

You and a partner will complete 3.5 workouts to see who the fittest duo at CrossFit East River is.

Rx and Scaled divisions. Any gender combination partner team allowed. If you’ve never done a CrossFit competition for you THIS IS FOR YOU. You’ll be surrounded by friends, with familiar equipment, on your home turf. Careful, you might get addicted!

The cost is $40 for each partnership, register here through WODIFY Live.

Saturday, December 15th, athlete briefing at 10am, first WODs at 1030am.

Don’t forget to join us later for our holiday party at Drop-off Service on Avenue A starting at 7pm. It sounds like a perfect day to us!

REGISTER HERE!

The Workouts:

Workout #1a and #1b
In 12 minutes:
2000m row and 1RM Snatch and 1RM Clean and Jerk.
Score for 1a is the 2000m row time. Either or both partners may perform the row.
Score for 1b is the sum of both partners weights lifted. Only 1 partner may post a snatch weight and only one partner may post a clean and jerk weight. Power snatch/cleans are acceptable.

Workout #2
50-40-30-20-10
Dumbbell Snatches (50/35 – 35/20)
Wallballs (20/14 – 14/9)
Toes to bar / Kness to 90*
Score for 2 is time. Only one partner works out at a time. Divide the work anyhow.

Workout #3
600m burden run. Partner teams will run around the block with a sandbag. Either or both partners may carry the sandbag.
-Rx: 75lb (girl/girl) 100lb (mixed) 150lb (guy/guy)
-Scaled: 30lb (girl/girl) 75lb (mixed) 100lb (guy/guy)
Score for 3 is total time to run around the back.
This is a floater workout, can be performed anytime with judges present from 1030am to completion of event.

Saturday 1DEC18

December 1, 2018

CrossFit East River – WOD

Metcon

1: Metcon (Calories)

6 SETS

2:00 On / 2:00 Off

6 Power Snatch Rx (115/75) – Rx+ (165/105)

Max Calorie Row in remainder of 2:00

Friday 30NOV18

November 30, 2018

CrossFit East River – WOD

Metcon

1: Metcon (Time)

10 ROUNDS FOR TIME

14 Russian KB Swings Rx (53/35) – Rx+ (70/53)

8 Burpee Box Jump Overs (24″/20″)

2 Rope Climbs

FINISHER

EMOM x 10 MINUTES

Odd – 15 V-ups or Tuck-ups

Even – :45 Plank on Elbows

Wednesday 28NOV18

November 28, 2018

CrossFit East River – WOD

Metcon

1: Metcon (Time)

EXTENDED WARM-UP

5-5-5-5-5

Deadlifts

Build 30-50lbs past your workout weight

WORKOUT

FOR TIME

30-20-10

Deadlifts Rx (185/125) – Rx+(225/155)

60-40-20

Sit-ups

COOLDOWN

:30 Each Leg

Hip Flexor Lunge Stretch

Hip Flexor Lunge + Quad Stretch

Kneeling Hamstring + Calf Stretch

Tuesday 27NOV18

November 27, 2018

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES

10/8 Calorie Row/Bike*

-Rest 2:00-

EMOM x 10 MINUTES

3 Hang Power Clean + 3 Hang Squat Cleans Rx (95/65)…. Rx+(135/95)

*At 60rpm, 10 cals will be complete in :50 every round

Only mark Rx/Rx+ if you completed all 20 rounds unbroken.

Monday 26NOV18

November 26, 2018

CrossFit East River – WOD

Weightlifting

1: Split Jerk (Build up to a 3RM )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

50 Double Unders

12 Burpees

Saturday 24NOV18

November 24, 2018

CrossFit East River – WOD

Weightlifting

1: Push Press (6×3)

Build up to a challenging weight and use for all 6 sets Post only lowest weight used to WODIFY.

Metcon

2: Metcon (Time)

FOR TIME

16-14-12-10

Calorie Bike or Row

DB Press (35/25)|(25/15)

Filly Lunges with DB**

500m Row / 1/2 mile Bike after each round

**Switch arms halfway through each set

COOL DOWN

5:00 Low, Slow Recovery Flush on Any Machine

Friday 23NOV18

November 23, 2018

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

21-15-9

Power Snatch (75/55)|(55/45)

Pull-ups

-Rest 5:00-

AMRAP x 5 MINUTES

21-15-9

OH Squats (75/55)|(55/45)

Toes to Bar

-Rest 5:00-

AMRAP x 5 MINUTES

21-15-9

Thrusters (75/55)|(55/45)

Burpee

-Rest 5:00-

Wednesday 21NOV18

November 21, 2018

CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

CLEAN COMPLEX

5 SETS

Above the Knee Power Clean

High Hang Squat Clean

Hang Squat Clean

*Build in weight as you go.

Metcon

2: Metcon (Time)

FOR TIME

10-8-6-4-2

Hang Squat Clean (185/125)|(115/75)

*Run 200m after every set

Tuesday 20NOV18

November 20, 2018

CrossFit East River – WOD

Warm-up

1: Metcon (No Measure)

EXTENDED WARM-UP

Jump Rope Practice

Tabata (:20/:10)

Minute 1 – Single Unders

MInute 2 – Jumping Jacks

Minute 3 – Scissor Jumps

Minute 4 – Jogging Unders

Metcon

2: Metcon (Time)

3 SETS

2 ROUNDS FOR TIME

20/15 Calorie Bike / Row

20 DB Push Press (50/35)|(35/20)

50 Double Unders

-Rest 2:00 between sets-

*Score time for each set — Set 1, 2, 3

FINISHER

3 SETS

8/8 DB Bent Over Row

Max Rep RIng Rows

-Rest 1:30 between sets-