July 7, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (Find a new 3RM)
Metcon
1: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Today's WOD
Your workout of the day!
July 5, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
14m EMOM
odd: 3 Deadlifts
even: 6 Ring Dips
Aim to work up to a heavy 3RM.
Metcon
2: Metcon (Time)
9 minute AMRAP:
10 Box Jump Burpees 24/20
15 Double KB Thursters (35×2 / 28×2)
July 4, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
Rich
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
Post time to comments.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
July 3, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (6×2 w/ 1s pause in bottom. Heavier than last week)
Metcon
2: Metcon (Time)
10 Rounds with a partner
10 Dumbell Push Presses (2×50/35)
20 Air Squats
40′ Walking Lunge w/ 2x DBs
-Each partner completes one full round before switching.
-Rest while other partner works.
-Each partner performs 5 rounds total
June 30, 2017
CrossFit East River – WOD
Weightlifting
1a: Shoulder Press (4×10, Seated with DBs )
1b: Renegade Row (4×10 (Row L + Row R + Push up = 1) )
1c: Strict Toes-To-Bar (4x Max Reps)
Metcon
2: Horsin Around (Time)
With a partner:
6 Rounds total (3 rounds each):
300m Row
20 KB Swings 70/53
10 Burpees over the Rower
-1 person works at a time
2: Metcon (Time)
For Time:
50 KB Snatches 53/35 (25L / 25R)
40 Wall Balls
30 KB Thrusters 53/35 (15L / 15R)
20 Pull-ups
10 KB Swings 53/35
June 29, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Clean (3-3-3)
2: Front Squat (3-3-3)
3: Split Jerk (3-3-3)
June 28, 2017
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (5 reps @ 135/95. EMOM for as long as possible.)
Metcon
2: Metcon (Time)
Run 1 Mile
then
18-15-12
Front Squat 185/115lbs
Chest to Bar
June 27, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (No Measure)
Split Jerk Technique Work
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds:
a) 10 Wall Balls
b) 10 T2B
c) MEx Split Jerks 185/115
d) Rest 1 minute
June 26, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (5×3 – Pause for 1 second at bottom of each rep)
Metcon
2: Metcon (Time)
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees
June 24, 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
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