August 18, 2017
CrossFit East River – WOD
Weightlifting
1: Clean (Work up to a heavy single)
Metcon
2: Metcon (Time)
27-21-15-9 reps for time of:
Squat Cleans 95/65
Ring dips
Today's WOD
Your workout of the day!
August 16, 2017
CrossFit East River – WOD
Weightlifting
1: DB Windmill (3×5)
work up to 3 sets of 5 reps on each side at a moderate weight
Metcon
2: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
60 Calorie Row
50 Double unders
40 Wall Balls 20/14
30 HR Push-ups
20 DB Thrusters 50/35 (10l/10r)
10 Muscle ups
August 15, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds)
For total rounds:
4minute AMRAP of:
8 Overhead Squats 95/65
8 C2B Pullups
Rest 4 minutes
4 minute AMRAP of:
8 Power Cleans 135/95
8 HSPU
Rest 4 minutes
4 minute AMRAP of:
8 Front Squats 155/105
8 Dynamic Pushups on a 45lb plate
Rest 4 minutes
4 minute AMRAP of :
8 Deadlifts 185/135
8 Burpees over the bar
August 14, 2017
CrossFit East River – WOD
Weightlifting
1: Behind the Neck Press (Snatch Grip) (5-5-5-5-5)
2: Behind the Neck Push Press (Clean Grip) (3-3-3-3)
3: Behind The Neck Jerk (1-1-1-)
Metcon
4: Metcon (AMRAP – Reps)
Max Power Swings in 2 minutes 53/35
August 12, 2017
CrossFit East River – WOD
Gymnastics
1: Metcon (Time)
10m alternating EMOM
a) 5 strict pull-ups (weight if possible)
b) 5 strict ring dips (weight if possible)
Metcon
2: Metcon (Time)
For time with a partner
8 rounds total:
5 GTO 135/95
10 Back Squats 135/95
250m row
-one partner works at a time
-alternating rounds
August 11, 2017
CrossFit East River – WOD
Weightlifting
1: Deadlift (5 reps every 2 minutes for 12 minutes, for load)
Metcon
2: Metcon (Time)
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 35/26
15 right-arm kettlebell snatches, 35/26
August 9, 2017
CrossFit East River – WOD
Metcon
1: Dirty 30 (Time)
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
August 8, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (2 reps every 2 minutes for 14 minutes for load)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
10 Burpees
20 Alternating DB Snatches 50/35
30 Double Unders
August 7, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
4 Rounds for time:
500m Row
15 HSPU
2 Rope Climbs
August 5, 2017
CrossFit East River – WOD
Metcon
1: Scotty (AMRAP – Rounds)
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
http://www.mysanantonio.com/news/local/article/San-Antonio-pays-tribute-to-firefighter-Scott-11174698.php
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym