March 13, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (5-5-5-5-5 (w 1s pause at bottom))
Metcon
2: Roof. (Time)
5 Rounds
5 Double KB Swings 53/35
5 Burpee Box Jumps 24/20
Rx+
72/53, 30/24
Today's WOD
Your workout of the day!
March 12, 2018
CrossFit East River – WOD
“Coca-Cola ends factory trips for children amid obesity fears.” The Times (UK). https://www.thetimes.co.uk/article/coca-cola-ends-factory-trips-for-children-amid-obesity-fears-g0b0jr37l
Metcon
1: Metcon (AMRAP – Reps)
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata Plate Good Mornings (45/25)
Rest 1 minute
Tabata jumping back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squats
March 10, 2018
CrossFit East River – WOD
Weightlifting
1: Power Clean (3-3-3-3)
Metcon
2: Metcon (Time)
5 Rounds for time
5 Deadlifts 185/115
10 Bar Facing Burpees
5 Wall Walks
March 10, 2018
CrossFit East River – WOD
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
March 9, 2018
CrossFit East River – WOD
Gymnastics
1: Muscle-ups (Technique)
Metcon
2: Metcon (Time)
5 Rounds for time:
250m Row
5/5 KB Overhead Squats 53/35
5 C2B pullups
March 7, 2018
CrossFit East River – WOD
Weightlifting
1: Deadlift (5-5-5-5-5)
2: Metcon (AMRAP – Reps)
5 Rounds
90 seconds on, 90 seconds off
16 Wall Balls
8 C2B Pullups
Max Double Unders
March 6, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
12-9-6-3
HSPU
Squat Snatch 115/75
March 5, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat (1s pause at bottom. Death by style, e90. 185/105)
Metcon
2: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
March 3, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20 box
75/55 pound Thruster
Chest to bar Pull-ups
This has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
March 2, 2018
CrossFit East River – WOD
Weightlifting
Squat Clean (Work on skill! Prep for 18.2A!)
Work at 75-80% of your 1RM clean for working sets.
Metcon
Metcon (Time)
5 rounds for time:
10 box jumps
10 DB snatches 50/35 (10L/10R)
25 double-unders
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