Today's WOD

CrossFit East River – WOD

Warm-up

For Completion

6:00 AMRAP

5/5 Worlds Greatest Stretch

6 Inchworm to Hollow Body

12 Plank Shoulder Taps

8 Scapular Pull-Ups

8 Kip Swings

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Stimulus: Chipper / Muscular Endurance

RPE: 10/10

Goal: 40-50 minutes

Time Cap: 75 minutes

[Murph: Levels] (Time)

Level 2

For Time

1200m Run

80 Pull-Ups

160 Push-Ups

240 Air Squats

1200m Run

Partitioned anyway you like

—-

Level 1:

For Time, With a Partner

1 Mile Run*

100 Banded Pull-Ups

200 Band Assisted Push-Ups

300 Air Squats

1 Mile Run

*Runs alternate 400m

—-

Masters 55+:

As Prescribed

—

Competitor / Rx+:

Wear a 20/14lb, 9/6kg Weight Vest

Unpartitioned

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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CrossFit East River – WOD

Warm-Up (No Measure)

2:00 minutes, Cardio Choice

–

1:00/1:00 Active Scorpion Stretch

:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

–

2 Sets

60 sec Wall Sit

:20/:20 sec Side Plank

:30 sec KB Dead-Bug

:15/:15 sec Pause Bird Dog Hold

Cruz Ramirez (3 Rounds for time)

Every 12:00 minutes, 3 Sets

50/35 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

50/40 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

50 Double Unders

Kettlebells @ 70/53lb, 32/24kg

Dumbbell @ 50/35lb, 22.5/15kg

[Cruz Ramirez: Levels] (3 Rounds for time)

Level 2:

Every 12:00 minutes, 3 Sets

40/28 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

40/32 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

50 Double Unders

Kettlebells @ 53/35lb, 24/16kg

Dumbbell @ 35/25lb, 15/12kg

—-

Level 1:

Every 12:00 minutes, 3 Sets

30/22 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

30/24 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

100 Single Unders

Kettlebells @ 44/26lb, 20/12kg

Dumbbell @ 25/15lb, 12/7kg

—-

Masters 55+:

Every 12:00 minutes, 3 Sets

40/28 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

40/32 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

50 Double Unders

Kettlebells @ 53/35lb, 24/16kg

Dumbbell @ 35/25lb, 15/12kg

—-

Competitor:

Complete Day Off

—

Big Class Option

Every 12:00 minutes, 3 Sets

Minutes 1-2: Echo Bike @ 60-70%

Minute 3-4: 200ft (60m) Farmers Carry

Minutes 5-6: Calorie Row or Ski @ 60-70%

Minutes 6-8: 100/100ft (30/30m) Single Arm Overhead Carry

Minute 9: 50 Double Unders

Kettlebells @ 70/53lb, 32/24kg

Dumbbell @ 50/35lb, 22.5/15kg

—

Hotel Gym / Travel / Limited Equipment

Every 12:00 minutes, 3 Sets

600m Run

200ft (60m) Farmers Carry

600m Run

100/100ft (30/30m) Single Arm Overhead Carry

50 Double Unders

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CrossFit East River – WOD

Duo (AMRAP – Reps)

In teams of 2:

In 10 min do:

200m Dual DB Farmers Carry

100/85 cal row

-in the remaining time Max reps DB Snatches

—Rest 3 min—

In 10 min do:

200 m Dual DB Farmers Carry

100 DB snatches

-in the remaining time max cal Row

*Goal is big sets on snatches and push in the end rowing and snatches. Leave at least 90 sec to work with rowing and snatches. Split as desired.

Rx 50/35

Sc 35/20

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CrossFit East River – WOD

“Dynamic Compression” (Time)

6 Rounds for total time: Cap 20min

20/16 cal row // 16/13c

15 lateral burpees over rower

10 toes to bar

**Rest 1 min after Round 3

**Rest 1 min after Round 5
Intent – Progressively faster pacing.

Target – We are looking to start at a steady pace for the initial 3 rounds. After the minute rest they should be able to push slightly faster for the 2 rounds. Then after the final rest they can finish strong on the last round.

Feel – Increasing intensity

Flextra Credit (No Measure)

Extra Credit

barbell bicep curl 21s

3 sets of 21 reps

Rest 2 minutes between sets

*7 Partial Reps – Bottom + 7 Partial Reps – Top + 7 Full ROM reps

*If no ez Bar, use Barbell

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CrossFit East River – WOD

Skillz Prep (No Measure)

10m Build and Prep

“Skillz” (AMRAP – Reps)

Every 5 minutes x 4 sets

[ 3min ON : 2 min OFF/Rest ]

2 rope climbs

8 Burpees

10 deadlifts (x:225/155) | s:155/105)

Max strict HSPU in remaining time / Kipping / Piked

– rest actively on erg of choice
*Goal is to have 1 minute to do hspu, advanced athletes

*We want athletes to get between 7-15 reps per minute, if they fall outside of rep range, adjust scaling

*advanced = deficit (3/2in)

*large classes may need to alternate rope clilmbs or start at different stations. All should end on HSPU.

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CrossFit East River – WOD

Drop Snatch (Every :90 seconds x 5 sets – Building
1 Drop Snatch +
1 OHS

)

Strength Notes:

– The Drop Snatch is a good variation to work on mobility and stability overhead.

– We are focused on technique today and we want everyone to get some form of OHS work in today, so regress to higher catch if athletes cannot catch in the bottom.

*Technical focus, working overhead stability and strength with good squat mechanics.

“Shaky Legs” (Time)

For Time:

Row/Bike 48/40 calories / Run 400

40 Back Squats

Row/Bike 36/30 calories / Run 300

30 Front Squats

Row/Bike 24/20 calories / Run 200

20 Overhead Squats

x: 95/65

s: 65/45

Time Cap: 16 minutes
Intent – Leg and squat endurance training.

Target – Top scores: Aim for sub 11 min. All movements today will focus on burning out the legs. Members should plan a smart pace on the cardio and plan to break the barbell into repeatable sets.

Feel – Moderate aerobic intensity due to a lot of lower body fatigue.

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CrossFit East River – WOD

Power Clean (E3MOM x 9 minutes:
*Find a tough single at each position
*2-3 attempts at each

1-3 min: One sec pause at mid thigh
4-6 min: One sec pause at knee
7-9 min: Off floor)

Strength Notes:

– We are looking to build to 3 tough singles today with various pauses.

– Members can use each 3 minute window to get multiple attempts.

– We expect members to take 2-4 reps in each window and for the weight to get progressively heavier as the positions change.

– Start at a weight that allows members to continue building from the start through the end of the 9 minutes.

– Suggested to start around 70-75%

“Light Switch” (AMRAP – Reps)

Every minute for 20 minutes (5 rounds):

[ :30s ON / :30 OFF ]

Minute 1

Max Feet Elevated Ring Rows

Minute 2

Max Shoulder to Overheads (x:75/55 | s: 45/35)

Minute 3

Max V-Ups for 30 seconds

Minute 4

Max Power Cleans for 30 seconds (x:75/55 | s: 45/35)
Intent – Short intervals of work and rest.

Target – The movements in this interval will mostly be limited by muscular fatigue. Members should try to maintain sets across all rounds by planning smart breaks.

Feel – High intensity stop and go.

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CrossFit East River – WOD

Back Rack Lunge (Every 3 minutes, for 12 minutes (4 sets):
Set 1 – 9 reps
Set 2 – 7 reps
Set 3 – 5reps
Set 4 – 3 reps

*aiming for heavier from 2 weeks ago by 5-10#+)

– The sets on lunges are building this week as reps decrease.

– We are looking for each set to get progressively more difficult where the final set is a tough set of 3.

– All sets should have good form and control throughout.

“From the Window to the Wall” (AMRAP – Rounds and Reps)

AMRAP 15 – Partner Workout

8/6 cal Row

10 Wall balls

*Partners Alternate Full rounds
Target : The goal of today is to find a pace that can be maintained to keep most sets of wall balls unbroken.

Feel – High intensity

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CrossFit East River – WOD

“Murphy’s Bleachers” (Time)

For time: Partner Workout

800m run together

100 pull ups split as desired

800m run together

200 push ups split as desired

800m run together

300 air squats split as desired

800m run together

Cap 38 mins

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CrossFit East River – WOD

Snatch Complex (Every 90 seconds, for 9 minutes (6 sets):
1 Power Snatch +
1 Hang Squat Snatch

*2 sets light, 2 sets moderate, 2 sets tough but technical)

“Take Flight” (AMRAP – Rounds and Reps)

10 minute AMRAP:

2,4,6,8,10 etc. Power Snatch (95/65)

30-30-30 / 50-50-50 / 70-70-70 double unders

*Double Unders increase by 20 reps every 3 sets
Intent – High volume barbell cycling and bounding.

Target – The weight should allow for steady singles throughout the workout. This is a high volume of double unders so if someone is not proficient enough to do all the sets of 30 unbroken they should scale the volume or the skill.

Feel – High intensity

Flow – snatches increase by 2 each round. Double unders increase by 20 reps every 3 rounds.

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