July 21, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×2 @ previous Monday’s weight. Last set max reps.)
Metcon
2: Metcon (Time)
3 RFT
30 KB Swings 53/35
50 Double Unders
400m Run
Today's WOD
Your workout of the day!
July 19, 2017
CrossFit East River – WOD
Weightlifting
1: Power Clean (Find a 5RM)
Metcon
2: Metcon (AMRAP – Reps)
4 Rounds of
Minute 0: 8 Burpees
Minute 1: 10 Wall Balls 20/14
Minute 3: MEx 50/35 DB Power Cleans
July 18, 2017
CrossFit East River – WOD
Weightlifting
Snatch
Metcon
2: Metcon (Time)
3 Rounds for time
10 Thrusters 95/65
10 Burpees over the bar
6 minute time cap
July 17, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (5×2 w/ 1s pause at bottom, find heavy double)
Metcon
2: Metcon (Time)
16 Rounds with a partner:
200m Row
14 Push-ups
7 Pull-ups
-One partner rests, while the other completes the full round. Each partner does 8 rounds.
July 15, 2017
CrossFit East River – WOD
Metcon
1: CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)
*If all reps are completed, time cap extends by 4 minutes.
July 14, 2017
CrossFit East River – WOD
Gymnastics
1: Metcon (No Measure)
5 Rounds:
20 Shoulder taps w/ nose to wall
10 Pistols
Rx+ and Comp Team –
8-10 HSPU (kipping)
10 weighted pistols (use only KBs)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12m AMRAP:
50′ Walking Lunge w/ DB overhead Left (35/20)
10 K2E
50′ Walking Lunge w/ DB overhead Right (35/20)
10 K2E
July 12, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses
Post time to comments.
July 11, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch Balance (5×2 w/ 2s pause @ bottom. 65-75% of 1RM)
Gymnastics
2: Metcon (AMRAP – Reps)
For total reps
4 Rounds of
1 set of unbroken C2B pullups
Rest 1 minute
1 set of unbroken strict ring dips
Rest 1 minute
July 10, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×2 – work up to 90-95%)
Metcon
2: Metcon (Time)
3 Rope Climbs
30 Wall Balls 20/14
Run 600m
2 Rope Climbs
20 Wall Balls
Run 400m
1 Rope Climb
10 Wall Balls
Run 200m
July 8, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
Partner Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.
-Only one partner works at a time. Alternate rounds.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
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