December 10, 2017
CrossFit East River – WOD
Weightlifting
1: Split Jerk (1-1-1-1-1)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
5 Push presses 95/65
10 Bar facing burpees
15 V-ups from hollow body
Today's WOD
Your workout of the day!
December 9, 2017
CrossFit East River – WOD
“The big Washington food fight,” Politico.
https://www.politico.com/story/2017/11/26/food-lobby-consumer-tastes-washington-190528
Metcon
1: CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
December 8, 2017
CrossFit East River – WOD
CrossFit WOD 171103
https://journal.crossfit.com/article/cfj-crossfit-wod-171103
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell
Post rounds completed to comments.
December 6, 2017
CrossFit East River – WOD
(Thoughts on carbs CFJ selection 3/3)
“Avoid the Smoothie Trap” CFJ
https://journal.crossfit.com/article/avoid-the-smoothie-trap
Weightlifting
1: Thruster (3 reps every 2 minutes for 12 minutes)
-first rep needs to be a cluster (squat clean into thruster)
-no thruster jerks
-highest weight to comments
Metcon
2: Metcon (AMRAP – Rounds and Reps)
“Boxes and Bells”
8-min AMRAP:
4-8-12-16-20-24….
KB Snatches 53/35
Burpee Box Jumps 24/20
30 double unders between each round
-KB snatches must be equal each round
-see video for Rx plus
WOD from #cfhwinterchallengex
https://www.youtube.com/watch?v=0aKT-FYj6Yo
December 5, 2017
CrossFit East River – WOD
(Thoughts on carbs CFJ selection 2/3)
“Nutrition Brief: Carbohydrate Selections” CFJ
https://journal.crossfit.com/article/nutrition-brief-carbohydrate-selections-2
Metcon
1: Metcon (AMRAP – Rounds and Reps)
4 Rounds of:
4 minutes work, 3 minutes rest:
AMRAP:
5 Power Cleans 185/115
10 C2B Pullups
20 Air Squats
-start each interval with power cleans
-only full rounds count but excess reps can be tallied between rounds, same as previous week
December 4, 2017
CrossFit East River – WOD
Did you booze this weekend? (Thoughts on carbs CFJ selection 1/3)
“Down the Hatch, Miss a Snatch?” – CFJ
https://journal.crossfit.com/article/down-the-hatch-miss-a-snatch
Weightlifting
1: Metcon (AMRAP – Rounds and Reps)
Death by back squat
-Rx: 185/125
-Rx+ 275/175
Metcon
2: CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
December 2, 2017
CrossFit East River – WOD
“Americans Are Retiring Later, Dying Sooner and Sicker In-Between,” Bloomberg Business.
Metcon
1: Metcon (Time)
For time:
“Partner Angie”
200 Pullups
200 Pushups
200 Situps
200 Squats
-1 partner rests, 1 partner works
-Switch partners every minute on the minute
-Work must be performed in order of movements, no partitioning
December 1, 2017
CrossFit East River – WOD
“Calls To Ban Coca-Cola Truck From Visiting Liverpool Due To ‘Obesity Epidemic,'” Independent News.
Weightlifting
1: Clean (2 reps every 90 seconds for 12 minutes.)
Metcon
2: Metcon (Time)
100 Thrusters 75./55
Starting at 0 perform 2 burpees every minute.
November 29, 2017
CrossFit East River – WOD
WOD tips with Rory McKernan
https://journal.crossfit.com/article/cfj-crossfit-wod-171128
Metcon
1: Metcon (Time)
3 rounds for time of:
Run 400 meters
12 Power Snatches 115/85
6 bar muscle-ups
November 28, 2017
CrossFit East River – WOD
Slight delay on today’s article, anhow; What did you cook for Thanksgiving?
https://journal.crossfit.com/article/what-are-you-cooking-for-thanksgiving
Metcon
1: Metcon (Time)
2 Rounds for time:
50 Wall Balls 20/14
40 Burpees over the bar
30 Thrusters 95/65
20 Deadlifts 95/65
10 Wall walks
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