October 14, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 16 minutes of:
12/10 Calorie Row or 10 Cal Bike
15 push-ups
20 single-leg squats, alternating
Today's WOD
Your workout of the day!
October 13, 2017
CrossFit East River – WOD
Weightlifting
1: Jerk Balance (10×2 – light weight, fast! )
https://www.youtube.com/watch?v=2uSBT7csXgU
2: Waiters Walk (6×150′ (3×150 each arm) )
50-72 / 30-53 – Use DB or KB
https://www.youtube.com/watch?v=Th41Un1J6oQ
Metcon
3: Metcon (Time)
3 RFT
5 Hang Power Snatches 95/65
10 Clapping Pushups
15 Air Squats
October 12, 2017
Please join us on Friday, 11/10, for a special Veteran’s Day workout!
We’ll be hosting Team RWB for a special 11:30 a.m. workout. All are welcome to join us for the workout and a social afterwards.
What:
CrossFit East River will be honoring Veteran’s Day by hosting a WOD for Warriors with Team RWB.
Following the Workout Of the Day (WOD), we’ll have a social.
When:
11:15: Gym opens
11:30: WOD with Team RWB starts
12:30: Social (location walking distance; TBD)
Who:
You! All athletes of all ability levels are welcome to participate. Our coaches will tailor the workout to anyone’s abilities and limitations.
Where:
CrossFit East River
647 East 9th Street
New York, NY 10009
Social – TBD
More Info:
Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.
CrossFit East River partners with the NYC Chapter of Team RWB to help make CrossFit more accessible to veterans and their families. Coach Eric is the Functional Fitness Coordinator for the NYC chapter.
More info about WOD for Warriors can be found here: https://www.teamrwb.org/get-involved/wodforwarriors
October 11, 2017
CrossFit East River – WOD
Weightlifting
1: Romanian Deadlift (4×7 – Work up to a weight to use across all 4 sets)
Metcon
2: Metcon (Time)
For time:
10 Hang Power Cleans 135/95
10 T2B
10 Burpees over the bar
20 Hang Power Cleans
20 T2B
20 Burpees over the bar
10 Hang Power Cleans 135/95
10 T2B
10 Burpees over the bar
October 10, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (7×1 – AHAP w/ good technique )
2: Metcon (Weight)
EMOM 14
odd) 2 Hang Cleans @ 70%
even) 5 Presses from rack AHAP
Post heaviest set of 5 to score
October 9, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (E 90s for 12min. 2 reps tempo: 3-3-x-3)
Metcon
2: Metcon (AMRAP – Reps)
3 rounds:
2min AMRAP
12 HSPU
20 Wall Balls 20/14
ME x Double Unders
Rest 2min
Score is total number of double unders.
October 7, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
26m AMRAP w/ a partner
20 One Arm DB Thrusters L – 50/35
20 Pullups
20 One Arm DB Thrusters R – 50/35
10 Wall Walks
– Both partners perform 5 burpees every 2 minutes starting at minute 2.
-Only one partner may work at a time
-Partion any way that allows partners equal reps of all movements
October 6, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Power Clean (5×3 AHAP)
2: Behind The Neck Jerk (5×2 AHAP – BTN split jerk )
Metcon
3: Metcon (Time)
3 Rounds of:
10 Dynamic Pushups on 45# plate
20 Power Swings 53/35
30 Air Squats
October 4, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
For time:
50-calorie row
50 box jump-overs 24/20
50 deadlifts 115/80
50 wall-ball shots 20/14
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row
30 minute time cap.
October 3, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Clean (7×1 – go heavy – from hang above the knee)
2: Metcon (Weight)
Every 2 minutes for 16 minutes
odd: 5x Front Squats (AHAP)
even: 2x clean deadlifts w/ 1s pause at hang/power @120% clean
Post weight used for 3rd lightest set of front squats.
Example:
105-125-135-155-185-185-185-185. Post 135.
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