November 13, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9-6-3
HSPU
Kettlebell Swings 53/35
Perform 2 burpees every minute starting at 0.
Today's WOD
Your workout of the day!
November 12, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
3 Rounds of:
1 minute AMRAP on each of the following movements:
1) Chin ups
2) Ground to overhead 95/65
3) Burpee box jumps 24/20
4) Wall walks
5) Front Squats 95/65
6) Rest
November 11, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch (Find 1RM or work full lift technique )
Metcon
2: Metcon (AMRAP – Reps)
4 Rounds
3 minutes on / 3 minutes off
15 Thrusters 115/75
15 Burpees over bar
Max Effort Double Unders
The following two weeks after the barbell cycle ending will be “.com” syle CrossFit progamming. Today’s metcon is a taste of interval style workouts to follow afterward.
November 10, 2017
CrossFit East River – WOD
Weightlifting
1: Power Clean (Find a 1RM or work on technique )
Metcon
2: Metcon (AMRAP – Reps)
The WOD – Armistice
11 minute AMRAP (As Many Repetitions As Possible)
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135/95
The 1130am will be a special WOD with Team RWB
Learn more about the workout here: https://www.teamrwb.org/get-involved/wodforwarriors
November 8, 2017
CrossFit East River – WOD
Weightlifting
1: Clean (See comments for rep scheme )
opt1) 1RM (pick if you’ve been consistently coming throughout the barbell cycle)
opt2) 7×1 @ light weight (pick if you’re still developing confidence and technique)
Metcon
2: Metcon (AMRAP – Reps)
Tabata alternating DB snatches 50/35
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows (rx is as horizontal as possible)
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments.
https://www.youtube.com/watch?v=xhlReCpAE9k
November 7, 2017
CrossFit East River – WOD
Weightlifting
1: Muscle Snatch (Find a 3RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
17m AMRAP
20 HR Pushups
15 Deadlifts 185/115
10 Burpees over the bar
5 Power Cleans
November 7, 2017
Join fellow CFER athletes for a boxing class at Overthrow on Saturday, 11/25!
The class will take place at Overthrow and will start at 4 p.m. It should be an awesome time – it’s always fun to try new sports and put your fitness to the test!
Cost: $25 per person, includes gloves (they sell wraps there)
Where: Overthrow Boxing Club, 9 Bleecker Street
When: Saturday, Nov. 25
Sign-up sheet is in the gym – you will be charged to your card on file!
November 6, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (Find 1RM w/ 3s pause )
Metcon
2: Metcon (Time)
4 RFT
12 pull ups
12 situps
12 front squats 95/65
November 4, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
26m AMRAP w/ a partner
20 One Arm DB Thrusters L – 50/35
20 Pullups
20 One Arm DB Thrusters R – 50/35
10 Wall Walks
– Both partners perform 5 burpees every 2 minutes starting at minute 2.
-Only one partner may work at a time
-Partion any way that allows partners equal reps of all movements
November 3, 2017
CrossFit East River – WOD
Weightlifting
1: Clean and Jerk (Power Clean + Split Jerk – 1RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
115/75-lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups
Post rounds completed to comments.
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