Today's WOD

CrossFit East River – WOD

Weightlifting

1: Front Squat (2RM)

Establish a 2RM. Insert into WODIFY to have 1RM rep prediction .

Metcon

2: 1000m Row (Time)

Max Effort 1000m Row

Read More

CrossFit East River – WOD

Metcon

1: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Read More

CrossFit East River – Foundations

Warm-up

1: Warm-up (No Measure)

Couch Stretch (Left/Right) for 30 seconds

10 Air Squats

10 Cossack Squats

Forward and Backward Walk with Band x 10 yrds

Squatted Lateral Walk with Band x 10 yrds (Left/Right)

10 Inchworms + Pushup

Weightlifting

1: Front Squat (5 sets of 3 increasing as comfort allows )

2: Back Squat (5 sets of 3 increasing as comfort allows )

3: Shoulder Press (5 sets of 3 increasing as comfort allows )

4: Push Press (5 sets of 3 increasing as comfort allows )

5: Thruster (5 sets of 3 increasing as comfort allows )

Metcon

6: Metcon (Time)

15-12-9

Deadlifts w/ bar or KB

Burpees over the bar

Chalkboard Chat

7: Metcon (No Measure)

a)Fitness in 100 Words

b) Macronutrients

c) Glycemic Index

Gymnastics

8: Ring Series

Pushups

High Support

Low Support

Ring Dips

9: Pull-ups (Ring Rows, Negatives, Bands, Full Pullups )

Metcon

10: Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

7 Ring Rows / Pull-ups

7 Pushups

7 Box Jumps

Cool Down

Metcon (No Measure)

a) Mobility with foam rollers

b) Sleep

c) Inflammation – Omega 3s

d) Booze

Read More

CrossFit East River – WOD

Metcon

1: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Read More

CrossFit East River – WOD

Chronic Disease: “We Have the Answer.” CrossFit. http://journal.crossfit.com/2016/08/greg-fitness-luck-lecture-silicon-valley.tpl

Weightlifting

1: Push Press (5×2 @ 100% of 1RM press )

(establish hasty 1RM press if unknown)

Metcon

2: Metcon (Time)

5 Rounds for time:

50 Double Unders

10 dumbbell hang clean and jerks

Read More

CrossFit East River – WOD

“The Art & Science fo Timing Your Carb Intake.” Poliquin Group. http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1552/The_Art_Science_of_Timing_Your_Carb_Intake.aspx

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 Rope Climbs

6 Wall walks

9 DB Hang Squat Cleans (2×50/35)

Read More

CrossFit East River – WOD

Glycemic index for 60+ foods. Harvard Medical School. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods

Weightlifting

1: Back Squat (5×5 (65-80% w/ perfect reps))

Metcon

2: Metcon (AMRAP – Reps)

16 Rounds of 0:45 ON / 0:15 OFF

Deadlifts 225/155

Box Jumps 24/20

Rower/Bike for cals

Rest

Read More

CrossFit East River – WOD

“Picking the Perfect Protein” The Box Mag. https://www.theboxmag.com/box-nutrition/picking-the-perfect-protein-9640

Metcon

1: Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
*All athletes will perform ab mat sit-ups (not GHD sit-ups)

Read More

CrossFit East River – WOD

Weightlifting

1: Front Squat (5×5 @ 55-70% – Did we mention PERFECT reps? )

Metcon

2: Metcon (AMRAP – Reps)

24 tabata rounds

Rotating each round between

1) Push Press 135/95

2) Burpees over the bar

3) V-ups from a hollow body (PERFECT)

Score is total reps.

Read More

CrossFit East River – WOD

When to eat protein?
https://www.boxrox.com/recovery-bcaas-protein-nutrition/

Metcon

1: Metcon (Time)

5 RFT:

Row 250m

Hold Ring Support for total 25s

15 Overhead Squats 75/55

Hold L-Hang for total 25s

Read More