Today's WOD

Your workout of the day!

CrossFit East River – WOD

Weightlifting

1: Power Clean + Push Jerk (15m to find 3RM)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

7m AMRAP

10 Wall Balls 20/14

10 Burpees to a 45/25lb plate

10 Plate GTOs 45/25

CrossFit East River – WOD

“Study: Americans getting more exercise but increasingly obese” The Hill. http://thehill.com/policy/healthcare/378478-study-americans-getting-more-exercise-but-increasingly-obese

Weightlifting

1: Snatch (2 reps E90 for 12 min. Post lightest weight used.)

Metcon

2: Metcon (Time)

4 Rounds For Time:

10 Box Jumps 30/24

15 Situps

10/10 KB Snatches 53/35

CrossFit East River – WOD

Gymnastics

1: Gymnastics EMOM 3 (Kip/Tripod/Pistols) (No Measure)

12m EMOM

a) 10 kips / 15 kips / 10 7-kips

b) hold tripod 45s / 6 tripod straddle to headstand / 6 tripod pike to headstand

c) 12 alternate leg candlesticks / 12 alternate leg candle sticks w/ medball / 12 pistols, alternating

This EMOM has 3 different movements with 3 suggested levels of difficulty for each movement. Perform the highest level difficulty you can do within each minute.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

CrossFit WOD 180320

Complete as many rounds as possible in 7 minutes of:

15-cal. row

15 push-ups

Scroll for scaling options.

Post rounds completed to comments.

Scaling

This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option

Complete as many rounds as possible in 7 minutes of:

12-cal. row

12 push-ups

Beginner Option

Complete as many rounds as possible in 7 minutes of:

10-cal. row

10 knee push-ups

Monday 18MAR18

March 19, 2018

CrossFit East River – WOD

Weightlifting

1: Back Squat (5-5-5 )

Post lightest weight used in your 3 work sets

Metcon

2: Metcon (AMRAP – Rounds and Reps)

8m AMRAP

10 Deadlifts 75/55

10 Box Jumps 24/20

10 STO

Saturday 17MAR18

March 17, 2018

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

15-12-9-6-3

DB Hang Squat Cleans Jerks

C2B Pull ups

Friday 18.4 Prep!

March 16, 2018

CrossFit East River – WOD

Nicole’s tips for 18.4
https://www.youtube.com/watch?v=9Ew4tuGD9J4

Gymnastics

1: Handstand Push-ups (Skill Work)

The goal with today’s skill work is to either achieve your first handstand push-up for clean up your technique and makes sure it meets the games standard.

2: Handstand Walk (Skill work)

While many athletes won’t make it to the HS walk in 18.4 this is still a great oppurtunity to practice a higher level gymnastic skill that we don’t do to often in the gym.

Metcon

3: Metcon (Time)

3 Rounds:

10 DB Snatches 50/35

10 burpees over the DB

5L/5R DB Thrusters 50/35

10 T2B

Wednesday 14MAR18

March 14, 2018

CrossFit East River – WOD

“The Swedish CEO Who Runs His Company Like a CrossFit Gym.” Harvard Business Review. https://hbr.org/2018/03/the-swedish-ceo-who-runs-his-company-like-a-crossfit-gym

Metcon

1: Metcon (Calories)

24m EMOM (6 rounds)

a) 10 Thrusters 95/65

b) 15 Wall Balls 20/14

c) Max Calories on Bike or Erg

d) Rest

Tuesday 13MAR18

March 13, 2018

CrossFit East River – WOD

Weightlifting

1: Front Squat (5-5-5-5-5 (w 1s pause at bottom))

Metcon

2: Roof. (Time)

5 Rounds

5 Double KB Swings 53/35

5 Burpee Box Jumps 24/20

Rx+

72/53, 30/24

Monday 12MAR18

March 12, 2018

CrossFit East River – WOD

“Coca-Cola ends factory trips for children amid obesity fears.” The Times (UK). https://www.thetimes.co.uk/article/coca-cola-ends-factory-trips-for-children-amid-obesity-fears-g0b0jr37l

Metcon

1: Metcon (AMRAP – Reps)

For max reps at each station:

Tabata chest-to-bar pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses

Rest 1 minute

Tabata Plate Good Mornings (45/25)

Rest 1 minute

Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Today's WOD

CrossFit East River – WOD

Weightlifting

1: Power Clean + Push Jerk (15m to find 3RM)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Weightlifting

1: Snatch (2 reps E90 for 12 min. Post lightest weight used.)

Metcon

2: Metcon (Time)

CrossFit East River – WOD

Gymnastics

1: Gymnastics EMOM 3 (Kip/Tripod/Pistols) (No Measure)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Weightlifting

1: Back Squat (5-5-5 )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Metcon

1: Metcon (Time)

CrossFit East River – WOD

Gymnastics

1: Handstand Push-ups (Skill Work)

2: Handstand Walk (Skill work)

Metcon

3: Metcon (Time)

CrossFit East River – WOD

Metcon

1: Metcon (Calories)

CrossFit East River – WOD

Weightlifting

1: Front Squat (5-5-5-5-5 (w 1s pause at bottom))

Metcon

2: Roof. (Time)

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

CrossFit East River – WOD

Weightlifting

1: Power Clean (3-3-3-3)

Metcon

2: Metcon (Time)