October 27, 2017
CrossFit East River – WOD
Weightlifting
1: Split Jerk (2 reps E 2 min for 10 minutes )
Metcon
2: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
12 T2B
9 Overhead Squats 95/65
200m on Rower
Today's WOD
Your workout of the day!
October 25, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts, 185/115
20 power cleans, 185/115
10 front squats, 185/115
October 24, 2017
CrossFit East River – WOD
Weightlifting
1: Power Snatch (2 reps E 2 min for 10 minutes )
Post lightest weight used for EMOM to comments
2: Metcon (Weight)
EMOM 14
odd) 1 Hang Cleans @ 80%
even) 3 Push Presses from rack AHAP
Post heaviest set of 5 to score
October 23, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (E2 min for 12min. 3 reps w 1s pause in bottom)
Metcon
2: Roof. (Time)
5 Rounds
5 Double KB Swings 53/35
5 Burpee Box Jumps 24/20
Rx+
72/53, 30/24
October 21, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (AMRAP – Rounds and Reps)
Death by push press 155/105
Metcon
2: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
30 Ring Rows
30 Air Squats
30 Power Cleans 95/65
October 20, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155/105-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155/105-lb. clean and jerks
Power cleans acceptable
Post reps completed each round to comments.
October 18, 2017
Join Coach Eric this Sunday, 10/22, for a free outdoor workout! Add to your calendar.
Don’t be intimidated! The workout is appropriate for all levels of fitness, uses only light weights, and will be lower body and core focused.
The “hell” session will start at 9 am with Coach Eric leading the 45-minute session.
Following the 45-minute session, join us for yoga with Jessica at 10 am. We couldn’t imagine a better way to spend a Sunday morning!
It’s my first time? Shoot an email to coach@crossfiteastriver.com saying you’re interested in trying the workout. We’ll email you back our digital waiver.
What should I bring? Parts of the workout may take place outside. Yoga mats are available for no charge.
Who can come? Our Sunday morning “hell and heaven” session is open to everyone, whether it’s your first time at the gym or you’re the friend of an existing member. The class will use light weights only and is adaptable to all levels of fitness.
When is it?:
Sunday 10/22/17
Workout starts at 9 am, show up early if you’re new to gym. The workout will last 45 minutes.
Yoga starts at 10 am.
Where is it?
CrossFit East River
647 East 9th Street (Avenue C and 9th Street)
New York, NY 10009
October 18, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 rounds for time of:
25 kettlebell swings, 53/35
25 MB Situps 20/14
25 SDHPs 53/35
25 knees-to-elbows
October 17, 2017
CrossFit East River – WOD
Weightlifting
1: Muscle Clean (5×1 from the floor – post heaviest )
2: Clean Pull (5×3 @ 110% of your squat clean)
High pull.
https://www.youtube.com/watch?v=fidmSMSa_Ag
3: Back Squat (1+1/4 squat – heavy single , D90/80)
Work up to a heavy 1 and 1/4 squat. After you reach your heaviest for the day complete drop sets at 90% and 80% based off of the day’s heavy single.
October 16, 2017
CrossFit East River – WOD
Weightlifting
1: Power Snatch (2 reps E90 for 12 minutes )
Metcon
2: Metcon (Time)
8 Rounds:
250m Row
Rest 1:1 or swap with a partner
Score is the total sum of all 8 rounds.
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