Today's WOD

CrossFit East River – WOD

Metcon

1: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Read More

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Every 90 seconds for 15 minutes

2 Power Cleans + 1 Push Jerk

-Post the lightest weight used to WODIFY

Metcon

2: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

500 m row / 400 m run

12 deadlifts 225/155

10 T2B

Read More

CrossFit East River – WOD

Metcon

1: Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Read More

CrossFit East River – WOD

Strength

1: Metcon (AMRAP – Rounds and Reps)

Death by Back Squats

155/95 Rx

225/135 Rx +

Metcon

2: Metcon (AMRAP – Rounds and Reps)

In teams of 3

20m AMRAP

5 Strict Pull ups

15 Plate Deficit Push-ups

20 Med Ball Twist Sit-ups, feet not touching ground (20/14)

Partner A: Does 1 complete round

Partner B: Active Rest

Partner C: Rest

Active Rest: (hold plates any way/how)

0-5: Hold two plates 45/25

5-10: Weighted Plank (45/25)

10-15: Weighted Squat Hold 45/25

15-20: Hold plate above head at full lockout (45/25)

Read More

CrossFit East River – WOD

Weightlifting

1: Snatch Complex

Squat snatch from power

Squat snatch from hang above the knee

15min for the complex

Metcon

2: Metcon (Time)

5 Rounds

200m Run or 10/8 Cal Bike

5 Overhead Squat 95/65

5 Push Press 95/65

Read More

CrossFit East River – WOD

Strength

1: Shoulder Press (5×5)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

15m AMRAP

15/12 Calorie Row

10 Right Kettlebell Thrusters 35/26

20 Box Jumps 24/20

10 Left Kettlebell Thrusters

Read More

CrossFit East River – WOD

Metcon

The 12 Days of Christmas (Time)

LIKE THE SONG!

1 – Wall Climb

2 – Deadlifts 95/65

3 – Burpees

4 – Push-ups

5 – Shoulder to overhead

6 – Burpees over the bar

7 – Pull-ups

8 – Power Cleans

9 – Wall Balls 20/14

10 – Jumping Lunges

11 – T2B

12 – Front Squats

Rx+ = HSPU, 135/95, C2B

Read More

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

STRENGTH

SNATCH COMPLEX

Hang Power Snatch

High Hang Snatch

Above the Knee Snatch

*Spend 15:00 building to quality set

Metcon

2: Metcon (Time)

FOR TIME

30 Power Snatches (95/65)

40 Box Jump Overs (24″/20″)

20 Power Snatch

60 Box Jump Overs

10 Power Snatch

80 Box Jump Overs

*Teams of 2. Workout must be completed in order but reps can be shared in any way between partners.

Read More

CrossFit East River – WOD

Skill

1: Metcon (No Measure)

SKILL/PRACTICE

Spend 5:00 Discussing and Setting up

2 Gymnastic Goat Movements

Then…

EMOM x 10 MINUTES

Min 1 – Goat Movement #1

Min 2 – Goat Movement #2
Examples of GOAT movements include: HSPUS/Pistols/Stringing T2B/Strict Pullups/Butterfly Pullups/etc

Metcon

2: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Read More

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

4 Rounds

4 Minute AMRAP:

15 Kettlebell Swing (35/26) | (53/35)

15 Burpees to a 45lb plate

15 Knees to 90* | T2B

-Rest 1:00-

FINISHER

3 SETS

10 DB Chest Press

10 DB Chest Fly’s

10 DB Pull-Overs

10 DB Close Grip Chest Press

-Rest as Needed-

*Use 1 Weight and do all 40 reps unbroken.

Read More