July 18, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
400m Run
20 Sit-ups
30 DB Push Press (35/25)
40 Air Squats
50 Double Unders
Today's WOD
Your workout of the day!
July 17, 2018
CrossFit East River – WOD
Metcon
1: Metcon (No Measure)
5 ROUNDS
1 Minute Row
1 Minute Recover
Row @ 500m pace (~80%)
Walking or Biking Recover
2: Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps Over
10 Plate G2O (45/25)
*10 GTOs after each round, 100 total.
July 16, 2018
CrossFit East River – WOD
Skill
1: Metcon (No Measure)
EMOM x 12 Minutes
Min 1: 5-8 Reps of Strict Pull
Min 2: 5-8 Reps of Strict Push
Min 3: 4/4 KB Single Leg RDL (moderate)
*Gymnastic skills are meant as practice in a challenging version or scaled version for 5-8 reps. Can pull or push in any plane.
Metcon
2: Metcon (Time)
4 ROUNDS FOR TIME
10 Chest to Bar Pull-ups
15 Hand Release Push-up
20 Dual KB FR Lunges (53/35)
*Lunges done in place, 20 reps total (10/10)
(13:00 Hard Cap)
July 14, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT, Teams of 2
AMRAP x 24 MINUTES
8 Wall Ball (20/14)
8 Burpees
8 Toe-to-Bar
*You-go / I-go…Partner 1 goes while partner 2 rests and vice versa
July 13, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
FOR TIME
1 Round…
100 Double Unders
16 Deadlifts (155/105)
16 Hang Power Cleans
16 Push Jerk
2 Rounds…
50 Double Unders
8 Deadlifts (155/105)
8 Hang Power Cleans
8 Push Jerk
4 Rounds…
25 Double Unders
4 Deadlifts (155/105)
4 Hang Power Cleans
4 Push Jerk
July 11, 2018
CrossFit East River – WOD
Coach note see 7/5
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 Minutes
12 Cal Row/Bike
15 Abmat Sit-ups
-rest 1:00 minute-
AMRAP x 5 Minutes
12 Cal Row/Bike
15 Up-Downs
-rest 1:00 minute-
AMRAP x 5 Minutes
12 Russian KB Swings (70/53)
50’ Single Arm Farmer Carry (25/25)
-rest 1:00 minute-
July 10, 2018
CrossFit East River – WOD
Skill
1: Metcon (No Measure)
4 SETS, NFT
10-15 Ring Push-ups or Push-up
1:00 FLR or Plank
-rest :30 between sets-
Metcon
2: Metcon (Time)
FOR TIME
3:00 Max Calorie Row
-Directly into-
5 Rounds
7 DB Burpee (50/35)
10 Box Jumps (24/20″)
-Directly into-
3:00 Max Calorie Row
Post time with calories to score board
July 9, 2018
CrossFit East River – WOD
Weightlifting
1: Hang Snatch
In 12 Minutes, Build To A Mod-Heavy
Snatch DL
+
Hang Squat Snatch
+
Below Knee Squat Snatch
(Bar does not go to ground)
Metcon
2: Metcon (No Measure)
EVERY 3:00 x 6 ROUNDS
Run 400m
3 Power Snatch (115/75)
3 Squat Snatch (115/75)
*Load should be something capable of doing unbroken. Ideal work/rest is sub 2:30 each round.
July 8, 2018
CrossFit East River – WOD
Metcon
Gunny (Time)
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.
He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.
He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
To learn more about Gunny click here
July 7, 2018
CrossFit East River – WOD
Metcon
1: Metcon (No Measure)
AMRAP x 30 MINUTES
At a recovery pace throughout…
200m Run
20 Walking Lunges
15 Hand Release Push-ups
50 Single Unders
:30 Right Side Star Plank
:30 Left Side Star Plank
:60 Plank on Elbows
Metcon
2: Metcon (Calories)
OPTIONAL FINISHER
2:00 Max Cals on Bike
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