Today's WOD

CrossFit East River – WOD

“71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage” Runners World.

https://www.runnersworld.com/masters/71-year-old-sets-blazing-fast-mile-world-record-on-low-mileage

Weightlifting

1: Metcon (Weight)

Every 2 minutes for 14 minutes

3 C2B Pullups

6 Burpees over the bar

9 Front Squats (from the floor)

Post weight used for the last set to comments

Metcon

2: Metcon (AMRAP – Reps)

3 Rounds

0:30 max burpees to a 45lb plate

0:30 hollow body hold

0:30 rest

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CrossFit East River – WOD

“In Asia’s Fattest Country, Nutritionists Take Money From Food Giants,” The New York Times.
https://www.nytimes.com/2017/12/23/health/obesity-malaysia-nestle.html?_r=0

Metcon

1: Metcon (Time)

For time:

80 Double Unders

40 Wall Balls 20/14

40 DB Snatches, alternating 50/35

40 T2B

40 DB Snatches, alternating

40 Wall Balls 20/14

80 Double Unders

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CrossFit East River – WOD

“IsFrannyFitYet?” https://journal.crossfit.com/article/is-franny-fit-yet CFJ., https://www.instagram.com/isfrannyfityet/?hl=en Instagram.

Metcon

The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.

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CrossFit East River – WOD

Weightlifting

1: Turkish Get Up (Set a 2RM (2 reps one side, then 2 on the other))

Weight must be equal both sides.

Metcon

2: Metcon (Time)

5 Rounds for time:

30 squats

15 knees-to-elbows

15 ring push-ups

20 minute time cap

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

5 Rounds of:

3 minutes work, 3 minutes rest:

AMRAP:

5 Power snatches 115/75

10 Toes 2 bar

20 Pistols, alternating
-start each interval with power snatches

-only full rounds count but excess reps can be tallied between rounds

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CrossFit East River – WOD

“How to Make (and Keep) a New Year’s Resolution” New York Times.

https://www.nytimes.com/guides/smarterliving/resolution-ideas

Metcon

1: Metcon (AMRAP – Rounds and Reps)

18m AMRAP

18 DB Snatches, Alternating 50/35

18 Box Jumps 24/20

18 Calories on Rower

Rx+ 70/50, 30/24

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CrossFit East River – WOD

Weightlifting

1: Thruster (Death by thrusters 95/65)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

6m AMRAP

20 Wall Balls 20/14

20 KB Swings 53/35

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

5 Rounds of 3:00 work / 3:00 rest

5 Strict Pull Ups

10 Power Cleans 135/95

15 HR Pushups

20 Deadlifts 135/95

Max Double Unders

Score double unders

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CrossFit East River – WOD

WOD Video:
https://journal.crossfit.com/article/cfj-crossfit-wod-171222

“Ireland rugby player Claire McLaughlin on what makes her fit and healthy” The Irish News.
https://www.irishnews.com/lifestyle/2017/12/27/news/ireland-rugby-player-claire-mclaughlin-on-what-makes-her-fit-and-healthy-1217116/

Metcon

1: Metcon (Time)

3 rounds for time of:

Row 250 meters

30-lb. dumbbell thrusters, 21 reps

12 chest-to-bar pull-ups

Post time to comments.

(2x 30lb dbs / 2x20lb dbs)

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Highlights:

New Year’s Eve Midnight Run 2017 – Register Here! (Event near capacity!)

Lurong Living Resolution 2018 – Register Here! Save $10 if you register before December 28th!

CrossFit Games Open 2018

Calendar of Events:

December 31st, 2017 – Midnight Run – Meet at 10:45 pm at the gym, then head up to Central Park as a group.

January 11th, 2018 – Lurong Challenge info and measure session. Meet 7:30 pm at gym (attend either session, same info)

January 14th, 2018 – Lurong Challenge info and measure session. Meet 1:30 pm at gym (attend either session, same info)

January 15th – February 22nd, 2018 – Lurong Living Challenge

February 22nd – March 26th, 2018 – CrossFit Open & Barbell Brunch!

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