January 27, 2018
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (Build up to a 3RM – unbroken)
Metcon
2: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Today's WOD
Your workout of the day!
January 26, 2018
CrossFit East River – WOD
Metcon
1: East Village 8s (AMRAP – Rounds and Reps)
8 minute AMRAP:
8 Thrusters – Bar
32 Single Unders
Rest 8 minutes
8 minute AMRAP:
8 Overhead Squats 75/55
8 Box Jumps 24/20
Rest 8 minutes
8 minute AMRAP:
8 Deadlifts 125/85
8 Burpees
————————–
Rx+:
Thrusters 95/65
16 Double Unders
–
Overhead Squats 115/75
Burpee Box Jumps 24/20
–
Deadlifts 205/125
Burpees over the bar
January 24, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
5 MINUTE AMRAP
In 5 minutes, complete as many rounds and reps of:
Rx+ (Level 3) Squat Snatches
Rx (Level 2) Ground to Overhead
(Level 1) Ground to Overhead
See screenshot for weights
This singlet is all about testing your Olympic lifting skills and your work capacity. Start by standing next to a preloaded barbell. At 3, 2, 1, Go, pick up the barbell and complete as many rounds and reps in the 5-minute time allowance.
See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
Masters+ Athletes at Level 3 may perform Power Snatches.
January 23, 2018
CrossFit East River – WOD
• CrossFit WOD 180119 Tips With Tia-Clair Toomey
https://journal.crossfit.com/article/cfj-crossfit-wod-180119
• The Dumbbell Power Snatch
https://journal.crossfit.com/article/the-dumbbell-power-snatch-2
Weightlifting
1: Clean (Perform 2 squat cleans every 2m for 12 m)
Post lightest weight used to comments
Metcon
2: Metcon (Time)
18.Zero
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Scroll to see scaling options.
Post time to comments.
Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.
Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell
Men: 35-lb. dumbbell
Women: 20-lb. dumbbell
Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell
January 22, 2018
CrossFit East River – WOD
“Government-Approved Workouts? The Fight Against Fitness Licensing.
” ReasonTV.
https://www.youtube.com/watch?v=1lFwAp8f5kU
Metcon
1: Metcon (Time)
For time:
1 mile run
30 thrusters 75/55
30 T2B
800m run
20 thrusters
20 T2B
400m run
10 thrusters
10 T2B
January 20, 2018
CrossFit East River – WOD
Weightlifting
1: Split Jerk (2-2-2)
Metcon
2: CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
January 19, 2018
CrossFit East River – WOD
CrossFit WOD 180110
https://journal.crossfit.com/article/cfj-crossfit-wod-180110
The Power Snatch
https://journal.crossfit.com/article/the-power-snatch
The Rope Climb (Basket), we call this method the “J-lock”
https://journal.crossfit.com/article/the-rope-climb-basket
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
5 power snatches
20 front rack lunges, in place
1 rope climb, 15-ft. rope
Rx=
Men: 95 lb.
Women: 65 lb.
Post rounds completed to comments.
Scaling this WOD
This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.
Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
20 front rack lunges, in place
1 rope climb, 12-ft. rope
Men: 75 lb.
Women: 55 lb.
Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
20 front rack lunges in place
1 rope climb, from lying to standing
Men: 45 lb.
Women: 35 lb.
January 17, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
In 8 minutes complete as many rounds and reps of:
8 Burpee Box Jump Overs
8 Cleans
8 Thrusters (G2OH for L1 Masters+)
L3 = Rx+
L2= Rx
L1
See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
Burpees must be performed facing the box. Step ups are allowed at L2 & L1.
Athletes must complete the 8th clean before moving on to thrusters. A squat clean thruster is not allowed for the 8th clean in each round.
January 16, 2018
CrossFit East River – WOD
Metcon
2: Metcon (Time)
For time:
1000m row
30 pull ups
30 pushups
30 situps
750m row
20 pull ups
20 pushups
20 situps
500m row
10 pull ups
10 pushups
10 situps
250m row
January 15, 2018
CrossFit East River – WOD
“Sugary drinks banned from sale in NHS hospitals from July.” The Telegraph.
http://www.telegraph.co.uk/news/2018/01/04/sugary-drinks-banned-sale-nhs-hospitals-july/
Weightlifting
1: Overhead Squat (6-6-6-6-6)
2: Front Squat (4-4-4-4)
3: Back Squat (2-2-2 )
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