Today's WOD

CrossFit East River – WOD

Metcon

1: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Time cap 40 min. Scale accordingly.

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CrossFit East River – WOD

Metcon

1: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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CrossFit East River – WOD

Weightlifting

1: Thruster (Moderate to Heavy 5 Rep )

ON A 15:00 RUNNING CLOCK…

Establish a Moderate Heavy 5-Rep Thruster*

*Bar can not stop overhead or on the shoulders at any point.

Metcon

2: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

EVERY 2:00 FOR 7 SETS

Hang Squat Clean

Sets 1-3…5 Reps

Sets 4-5…3 Reps

Set 6-7…1 Rep

*Start light and build to a moderate-heavy final weight.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

TRIPLE AMRAP

AMRAP x 3 MINUTES

10 Double Unders

5 DB Press (50/35)|(35/20)

-Rest 1:00-

AMRAP x 5 MINUTES

20 Double Unders

10 DB Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES

30 Double Unders

15 DB Push Jerk

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

Muscle-Up Skill Development

Metcon

2: Metcon (AMRAP – Rounds and Reps)

24min AMRAP:

6 Wall Climbs | 3 Muscle Ups

12 Kettlebell Swings 53/35 | 72/53

24 Wall Balls 20/14

-Rest 1:00 between rounds-

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CrossFit East River – WOD

Weightlifting

1: Push Press

EVERY 2:00 FOR 7 SETS

Sets 1-3…5 Reps

Sets 4-6…4 Reps

Set 7…3 Reps

*Start light and build to a moderate-heavy final. Build weight every set.

All reps from the floor.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

15m AMRAP

3,6,9,12…and so on…

Cal Row | Bike

Push Press 95/65 | 135/95

V-Ups | T2B

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CrossFit East River – WOD

Weightlifting

1: Deadlift (4×5, post lightest weight used across all sets)

Metcon

2: Metcon (Time)

2 Rounds:

50 Double Unders

40 KB Swings 53/35

30 Wall Balls 20/14

20 Clapping Pushups

10 Wall Walks

15m time cap

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CrossFit East River – WOD

Metcon

1: Metcon (No Measure)

12m EMOM:

1) 2 TGU each side with light/moderate KB

2) 5 Pause Goblet Squats w/ same or heavier KB

3) 30s hold plank/l-hang/l-sit

2: Metcon (Time)

For time:

750m Row

Then:

3 Rounds:

10 Overhead Squats 75/55 | 95/65

10 MB Sit-Ups | C2B Pull-Ups

Then:

750m Row

Rx is for athletes doing the Open, the goal is an active flush day not a max effort workout.

Rx+ is for athletes not doing the Open looking for a hard day.

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CrossFit East River – WOD

Metcon

1: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2: Metcon (No Measure)

CORE FINISHER

3 SETS

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position

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CrossFit East River – WOD

Weightlifting

1: Tuesday Snatchplex

ON A 15:00 RUNNING CLOCK

Build to a moderate set of…

1 Snatch DL (pausing at mid-thigh)

+

1 Hang Squat Snatch

+

1 Below Knee Squat Snatch

Metcon

2: Metcon (AMRAP – Reps)

EVERY 3:00 x 5 ROUNDS

25 Up-Downs

AMRAP Squat Snatch (115/75)

*Score is your lowest number of squat snatch…

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