December 4, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
3 Power Clean Rx (135/95) – Rx+ (205/145)
6 T2B
9 Push-ups
-Rest 1:00 between sets-
COOL DOWN
5:00 of Flow Stretching
Today's WOD
Your workout of the day!
December 3, 2018
CrossFit East River – WOD
Weightlifting
1: The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon
OPT: Metcon (Calories)
OPTIONAL FINISHER
10 Rounds (with a partner)
:30on/:30off
Any Machine for Max Cals
While 1 partner works, the other rests.
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!
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.
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
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
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
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.
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
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
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-
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