May 12, 2018
CrossFit East River – WOD
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Today's WOD
Your workout of the day!
May 11, 2018
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (Find a 5RM, aim to use 90% of your 1RM )
2a: Back Squat (5×5 @ 75% of 1RM)
Metcon
1: Metcon (AMRAP – Reps)
5m AMRAP
Max Russian Swings
Perform 5 burpees every minute starting at 0.
Rx + = 72/53
Rx = 53/35
May 9, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
1k Row, then:
5 Rounds:
10 Box Dips
20 Situps
30 Air Squats
Then
500m Row
May 8, 2018
CrossFit East River – WOD
Metcon
1: Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
May 7, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat (Establish a 5RM for the day )
Metcon
2: Metcon (No Measure)
3 RFQ w/ a partner:
10 Strict C2B Pullups
10 Strict HSPU
-Pullups are partner assisted as needed (break up into no more than 3 sets)
-For HSPU use bands to scale down and deficit plates to scale up
May 5, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
In Teams of 3:
40 Power Cleans 155/105
40 Strict Chin-Ups
30 Power Cleans
30 Strict Chin-Ups
20 Power Cleans
20 Strict Chin-Ups
10 Power Cleans
10 Strict Chin-Ups
Partner A works through the workout
Partner B runs 400m
Partner C rests
May 4, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (3×3 @ 85%)
2: Front Squat (Max Reps @ 85%)
3a: Bench Press (4×12 w/ moderate DBs)
3b: Inverted Barbell Row (4 x ME, try to make as difficult as possible )
https://www.youtube.com/watch?v=l_jvOTSVu8w
Metcon
4: Metcon (AMRAP – Reps)
2m AMRAP
Max burpees to 45lb plate
May 2, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
Pick two KBs or DBs and stick with them through the whole workout.
Complete as many reps as possible in 15 minutes of:
1 front rack squat, 1 push press, 1 deadlift
2 front rack squats, 2 push presses, 2 deadlifts
3 front rack squats, 3 push presses, 3 deadlifts
Etc.
Rx+ = 70+/50+
Rx = 50+/35+
May 1, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Scroll for scaling options.
Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.
Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups
Men: 35-lb. dumbbell
Women: 25-lb. dumbbell
Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell
April 30, 2018
CrossFit East River – WOD
Congrats to Melissa for re-validating her CrossFit Level 2 Trainer Certificate. She traveled all the way to Salt Lake City to re-up her knowledge!
Did you know all of CrossFit’s training material is availabe online, totally free? Check out the Level 1 Training Guide if you’d like to expand your fitness knowledge:
http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf
Weightlifting
1: Front Squat (5×3 @ 80%)
Metcon
2: Metcon (Time)
For time, alternating sets with a a partner
27-21-15-9
Calories on Rower
Burpees over rower
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