June 11, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (4×2@ 90%)
Metcon
2: Metcon (Time)
For time, alternating sets with a a partner
27-21-15-9
Calories on Rower
Burpees over rower
Today's WOD
Your workout of the day!
June 9, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (5×2 @ 85% of 1RM w/ 1s pause at bottom each rep )
Metcon
2: RKC Snatch Test (AMRAP – Reps)
5 minute AMRAP
KB Snatch 53/35
Unlimited hand changes
KB may be set down
Left and Right must be equal
100 reps to pass
June 8, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 16
20 KB Snatches 53/35
20 Jumping Split Squats
10/10 Single Leg KB RDLs 53/35
40 Double Unders
June 6, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
7 RFT
10 Ring Dips w/ 20/35 DB
20 Calories on Rower / Bike
30 Overhead Squats w/ DB
25 min time cap.
June 5, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (5×3 @ 85% of 1RM)
Metcon
2: Metcon (No Measure)
5 Rounds:
0:30 – 7 Burpees to 6″ target
0:30 – 30s L-hang from pull up bar
0:30 – 30 double unders
0:30 – Rest
June 4, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time with a partner:
21 DB Thrusters 2×35/20
12 Strict Chin ups w/ 35/50 DB (partner assisted as needed)
200m run w/ DBs
18 DB Thrusters
9 Strict Chin ups w/ DB
200m run w/ DBs
15 DB Thrusters
6 Strict Chin ups w/ DB
200m run w/ DBs
12 DB Thrusters
3 Strict Chin ups w/ DB
200m run w/ DBs
-Partners alternate sets
-Set – Thusters, chin ups, run
-partner assisted is via foot holding method (no weight)
June 2, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
2) For time, alternating complete sets with a partner:
Set 1) 750m Row
1 Rope Climb
7 Wall Balls 20/14
Set 2) 500m Row
1 Rope Climb
14 Wall Balls
Set 3) 250m Row
1 Rope Climb
21 Wall Balls
Set 4) 100m Row
1 Rope Climb
28 Wall Balls
June 1, 2018
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (5×5 @ 75% of 1RM )
2: Front Squat (5×5 @75% of estimated 1RM)
Metcon
3: Metcon (Time)
5 RFT:
20 DB Snatches 50/35
30 Double Unders
May 30, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (Establish a 5RM )
Metcon
2: Metcon (Time)
3 RFT with a partner alternating
7 Strict C2B Pullups
7 Stict HSPU
30 Double Unders
(6 rounds total)
May 29, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9-6-3
Power Cleans 135/95
Burpees over the bar
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