June 18, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (2RM)
Establish a 2RM. Insert into WODIFY to have 1RM rep prediction .
Metcon
2: 1000m Row (Time)
Max Effort 1000m Row
Today's WOD
Your workout of the day!
June 16, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
40 handstand push-ups
40 toes-to-bars
40 dumbbell hang squat cleans
40 dumbbell box step-overs
40-ft. right-arm dumbbell overhead lunge
40-ft. left-arm dumbbell overhead lunge
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
June 15, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat
3×2 @ 90% of 1RM
1xME @ 90% of 1RM
Metcon
2: Metcon (Time)
For total time:
30 KB Swings (53/35)
30 MB Front Squats (20/14)
20/15 Calorie Bike/Rower
-rest 2 minutes-
30 KB Swings (53/35)
30 MB Front Squats (20/14)
20/15 Calorie Bike
-rest 2 minutes-
30 KB Swings (53/35)
30 MB Front Squats (20/14)
20/15 Calorie Bike
June 13, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time, fast and heavy:
21 double kettlebell thrusters
Run 400 meters
18 double kettlebell thrusters
Run 400 meters
15 double kettlebell thrusters
Run 400 meters
-Post weight used with time.
June 12, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180426 Tips With Pat Sherwood
• Weighted Pull-Up Variations
Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.
Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups
Men: 35-lb. dumbbell
Women: 25-lb. dumbbell
Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell
June 11, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (4×2@ 90%)
Metcon
2: Metcon (Time)
For time, alternating sets with a a partner
27-21-15-9
Calories on Rower
Burpees over rower
June 9, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (5×2 @ 85% of 1RM w/ 1s pause at bottom each rep )
Metcon
2: RKC Snatch Test (AMRAP – Reps)
5 minute AMRAP
KB Snatch 53/35
Unlimited hand changes
KB may be set down
Left and Right must be equal
100 reps to pass
June 8, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 16
20 KB Snatches 53/35
20 Jumping Split Squats
10/10 Single Leg KB RDLs 53/35
40 Double Unders
June 6, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
7 RFT
10 Ring Dips w/ 20/35 DB
20 Calories on Rower / Bike
30 Overhead Squats w/ DB
25 min time cap.
June 5, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (5×3 @ 85% of 1RM)
Metcon
2: Metcon (No Measure)
5 Rounds:
0:30 – 7 Burpees to 6″ target
0:30 – 30s L-hang from pull up bar
0:30 – 30 double unders
0:30 – Rest
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym