Today's WOD

CrossFit East River – WOD

CrossFit WOD 171207

https://journal.crossfit.com/article/cfj-crossfit-wod-171207

***Make sure to put your 2RMs into WODIFY

Weightlifting

1: Back Squat (10-8-6-4-2 reps)

2: Shoulder Press (10-8-6-4-2 reps)

3: Deadlift (10-8-6-4-2 reps)

Read More

CrossFit East River – WOD

Metcon

1: Andy (Time)

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here
1.5 mile run / 3k row / 100 cals on bike.

Rx is with a vest.

Read More

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

5 Rounds

3 minutes on. 3 minutes off.

3 Squat Snatches 155/105

6 C2B Pull-ups

9 Deadlifts 155/105

Read More

CrossFit East River – WOD

“When to fire your fitness magazine.” CFJ

https://journal.crossfit.com/article/when-to-fire-your-fitness-magazine-2

Weightlifting

1: Squat Clean (Build to a heavy 1RM)

Metcon

2: Metcon (Time)

5 Rounds for time:

500m Row

12 Front Squats 185/115

30 minute time cap

Read More

CrossFit East River – WOD

“A retired Navy SEAL commander never accepts office snacks — and he says there’s one food everyone should avoid at all costs.” Business Insider

http://www.businessinsider.com/jocko-willink-retired-navy-seal-never-eat-donuts-2017-12

Metcon

1: Metcon (Time)

For time:

10 Ground to Overhead 135/95

20 HSPU

30 Deadlifts 135/95

40 Burpees over the bar

50 K2E

60 Calories on rower

Read More

CrossFit East River – WOD

CrossFit Problems: “About That Ass Rash …” – CFJ
https://journal.crossfit.com/article/chafing-saline-2

Do you get ass rash?

Metcon

1: Metcon (AMRAP – Rounds and Reps)

5 Rounds for rounds and reps:

3 minutes on. 3 minutes off.

6 Muscle Ups

9 KB Swings 53/35

12 Wall Balls 20/14

Read More

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

Read More

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

Read More

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.

Read More

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

Read More