Today's WOD

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP of:

5 box jumps 30/24

3 squat cleans 225/145

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

5 rope climbs, 15-ft. rope

75 thrusters, 75/55

50 box dips

5 rope climbs, 15-ft. rope

50 overhead squats, 75/55

75 sit-ups

5 rope climbs, 15-ft. rope

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

5 rounds for time of:

400′ farmers carry

20 deficit push-ups, hands on dbs/kbs

10 push jerks

Use 2x 50/35 dbs or 2x 53/35 kbs

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CrossFit East River – WOD

Weightlifting

1: Thruster (5reps every 2m for 14m. Find a 5Rm. Floor)

Metcon

2: Metcon (Time)

1 mile partner run with medball 20/14

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

In a group of 3:

2 rounds for time:

100 pull-ups

80 Sit-ups

60 single-leg squats, alternating

40-cal. row

20 push presses, 2x DBs (50s/35s)

Partner 1 works through the WOD

Partner 2 runs 400m

Partner 3 rests

Rotate each time partner 2 returns

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CrossFit East River – WOD

Weightlifting

1: Power Snatch (2-2-2-2-2)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

15 T2B

20 Thrusters (45/35)

Row 300m

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CrossFit East River – WOD

Metcon

1: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

15 Front Squats 155/105

30 T2B

45 Calories on Rower / Bike

30 Burpees over the bar

15 Power Cleans 155/105

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

7 Rounds:

4 Muscle Ups

4 Overhead Squats 135/95

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CrossFit East River – WOD

Metcon

Zimmerman (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

11 Chest-To-Bar Pull-ups

2 Deadlifts, 315#

10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here

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