CrossFit East River – WOD
Metcon
Metcon (Time)
5 RFT
30 Sit ups
20 Wall Balls 20/14
10 Hang Squat Cleans 135/95
Your workout of the day!
5 RFT
30 Sit ups
20 Wall Balls 20/14
10 Hang Squat Cleans 135/95
Do this WOD in preparation for Saturday’s Barbell Brunch. 15.1
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
ALSO: shoulder mobility
3 RFT
5 Ring Rows / Pull-ups
10 Burpees
15 KBS
15-12-9
Burpee Step Ups 24/20
Deadlifts 115/85
(80% effort)
20 EMOM for as long as possible
5 Thrusters (Bar)
5 Ring Rows
5 Burpees
Rx+
“Bergeron Beep Test”
http://competitorswod.blogspot.com/2013/12/monday-123013.html
“Tabata Open Prep”
Wall Balls
T2B
Bar Facing Burpees
Thrusters 75/55
No Rest Between Movements.
4 RFT
10 Wall Balls
10 Burpees
8 minute AMRAP:
12 Squat Cleans 115/65
3 Wall Climbs
9 Squat Cleans
6 Wall Climbs
6 Squat Cleans
9 Wall Climbs
3 Squat Cleans
12 Wall Climbs
AMRAP Squat Cleans
—
Rx+
155/105
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
Hello Moby
Every 90 seconds for 15 minutes
a: 7 Back Squats @ 70% 1RM
b: 7 Strict HSPUs or 7 Deficit Push-ups
12 minute partner AMRAP:
10 Thrusters 95/65
10 Pull-ups
-Only 1 partner may work at a time
-An entire round must be completed each time
(we HAD to do some version of Fran to start off 2015)
4 RFQ (rounds for quality):
15 squats
15 pass-throughs
15 walking lunges EACH leg
15 barbell good mornings
15 arm circles EACH direction
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
3 Rounds
30 KB Snatches
15 T2B
Rest Exactly 2 minutes
Then:
Row 1K