June 6, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
7 RFT
10 Ring Dips w/ 20/35 DB
20 Calories on Rower / Bike
30 Overhead Squats w/ DB
25 min time cap.
Today's WOD
Your workout of the day!
June 5, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (5×3 @ 85% of 1RM)
Metcon
2: Metcon (No Measure)
5 Rounds:
0:30 – 7 Burpees to 6″ target
0:30 – 30s L-hang from pull up bar
0:30 – 30 double unders
0:30 – Rest
June 4, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time with a partner:
21 DB Thrusters 2×35/20
12 Strict Chin ups w/ 35/50 DB (partner assisted as needed)
200m run w/ DBs
18 DB Thrusters
9 Strict Chin ups w/ DB
200m run w/ DBs
15 DB Thrusters
6 Strict Chin ups w/ DB
200m run w/ DBs
12 DB Thrusters
3 Strict Chin ups w/ DB
200m run w/ DBs
-Partners alternate sets
-Set – Thusters, chin ups, run
-partner assisted is via foot holding method (no weight)
June 2, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
2) For time, alternating complete sets with a partner:
Set 1) 750m Row
1 Rope Climb
7 Wall Balls 20/14
Set 2) 500m Row
1 Rope Climb
14 Wall Balls
Set 3) 250m Row
1 Rope Climb
21 Wall Balls
Set 4) 100m Row
1 Rope Climb
28 Wall Balls
June 1, 2018
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (5×5 @ 75% of 1RM )
2: Front Squat (5×5 @75% of estimated 1RM)
Metcon
3: Metcon (Time)
5 RFT:
20 DB Snatches 50/35
30 Double Unders
May 30, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (Establish a 5RM )
Metcon
2: Metcon (Time)
3 RFT with a partner alternating
7 Strict C2B Pullups
7 Stict HSPU
30 Double Unders
(6 rounds total)
May 29, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9-6-3
Power Cleans 135/95
Burpees over the bar
May 28, 2018
CrossFit East River – WOD
Metcon
1: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
May 26, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat
5×2 @ 80% of 1RM w/ 1s pause at bottom each rep
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds for Reps
90s Burpee Box Jump Overs
90s rest
30/24
May 25, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat
3×3 @ 85% of 1RM
1xME @85% of 1RM
Metcon
2: Metcon (Time)
For time, alternating sets with a a partner
15-12-9-6-3
Thrusters 115/85
Burpees over bar
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