Your workout of the day!
https://www.youtube.com/watch?v=2uSBT7csXgU
50-72 / 30-53 – Use DB or KB
https://www.youtube.com/watch?v=Th41Un1J6oQ
3 RFT
5 Hang Power Snatches 95/65
10 Clapping Pushups
15 Air Squats
Please join us on Friday, 11/10, for a special Veteran’s Day workout!
We’ll be hosting Team RWB for a special 11:30 a.m. workout. All are welcome to join us for the workout and a social afterwards.
What:
CrossFit East River will be honoring Veteran’s Day by hosting a WOD for Warriors with Team RWB.
Following the Workout Of the Day (WOD), we’ll have a social.
When:
11:15: Gym opens
11:30: WOD with Team RWB starts
12:30: Social (location walking distance; TBD)
Who:
You! All athletes of all ability levels are welcome to participate. Our coaches will tailor the workout to anyone’s abilities and limitations.
Where:
CrossFit East River
647 East 9th Street
New York, NY 10009
Social – TBD
More Info:
Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.
CrossFit East River partners with the NYC Chapter of Team RWB to help make CrossFit more accessible to veterans and their families. Coach Eric is the Functional Fitness Coordinator for the NYC chapter.
More info about WOD for Warriors can be found here: https://www.teamrwb.org/get-involved/wodforwarriors
For time:
10 Hang Power Cleans 135/95
10 T2B
10 Burpees over the bar
20 Hang Power Cleans
20 T2B
20 Burpees over the bar
10 Hang Power Cleans 135/95
10 T2B
10 Burpees over the bar
EMOM 14
odd) 2 Hang Cleans @ 70%
even) 5 Presses from rack AHAP
Post heaviest set of 5 to score
3 rounds:
2min AMRAP
12 HSPU
20 Wall Balls 20/14
ME x Double Unders
Rest 2min
Score is total number of double unders.
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
3 Rounds of:
10 Dynamic Pushups on 45# plate
20 Power Swings 53/35
30 Air Squats
For time:
50-calorie row
50 box jump-overs 24/20
50 deadlifts 115/80
50 wall-ball shots 20/14
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row
30 minute time cap.
Every 2 minutes for 16 minutes
odd: 5x Front Squats (AHAP)
even: 2x clean deadlifts w/ 1s pause at hang/power @120% clean
Post weight used for 3rd lightest set of front squats.
Example:
105-125-135-155-185-185-185-185. Post 135.
E90 for 12 minutes:
1 Hang Power Snatch + 1 Overhead Squat
(hang above the knee)
For total rounds completed:
2 Rounds total of:
4 minute AMRAP of:
15 Burpee Box Jumps 24/20
15 Plate Ground to Overhead 45/25
Rest 2 minutes
4 minute AMRAP of:
20 Dumbell Lunges w/ 2x 50/35 DBs
20 Manmakers w/ 2x 50/35 DBs
Rest 2 minutes
