May 26, 2017
CrossFit East River – WOD
Metcon
1: Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
20 minute time cap. Don’t want you being too sore for tomorrow’s fun!
Today's WOD
Your workout of the day!
May 24, 2017
CrossFit East River – WOD
Metcon
1: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
May 23, 2017
CrossFit East River – WOD
Weightlifting
1: Overhead Squat (Find a 3 Rep Max. From the floor. )
Ask Melissa what she did at Regionals in 2012
https://crossfiteastriver.com/wp-content/uploads/2013/05/melissa.jpg
Metcon
2: Metcon (AMRAP – Rounds and Reps)
In teams of 3x 15 minute AMRAP:
50 KB Swings
50 Wall Balls
50 Push-ups
50 Burpees
50 Pushups
50 Wall Balls
50 KB Swings
a) Works
b) Does 5 wall walks
c) Rest
Partners rotate after (b) finishes wall walks
————-
2 Partners? Do 30 reps for each movement.
May 22, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
a: Run 1 Mile. Row 2,000m. 75 Burpees. Bike 75 Calories.
Then without rest:
b) 12 rounds of:
4 HSPU
8 C2B
12 Goblet Squats 53/35
a: Pick your WORST nonstructural exercise
-Post what you did to comments
-30 minute time cap
May 20, 2017
CrossFit East River – WOD
Metcon
1: Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
May 19, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
Every 90 seconds for 12 minutes
1 Clean + 1 Front Squat + 1 Split Jerk
—–
Start at 70% of your 1RM C/J. Attempt to add weight each round.
Post heaviest weight used.
Metcon
2: Metcon (Time)
For time:
15 1-Arm DB Thrusters – Left
9 Muscle-Ups
15 1-Arm DB Thrusters – Right
Run 600m
10 1-Arm DB Thrusters – Left
6 Muscle-Ups
10 1-Arm DB Thrusters – Right
Run 400m
5 1-Arm DB Thrusters – Left
3 Muscle-Ups
5 1-Arm DB Thrusters – Right
Run 200m
May 17, 2017
CrossFit East River – WOD
Weightlifting
1: Paused Front Squat (5×3 w/ 3 second pause in bottom )
Metcon
2: Artie (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
May 16, 2017
CrossFit East River – WOD
Weightlifting
1a: Single Arm Dumbell Press (3x12ea, seated on floor, keep weight equal)
1b: Bent Over Row (3x12ea, keep weight equal, use bench)
1c: Front Rack Lunge (3x12ea leg, in place, 24 steps total)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
10m AMRAP:
10 Squat Snatches 135/95
10 Ring Dips
May 15, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (Find a 2 RM)
2: Back Squat (Work up to 7RM from week a. Do for max reps.)
Metcon
3: Metcon (Time)
3 RFT
5 Strict Pull-Ups
5 HSPU
10 Goblet Squats 53/35
May 13, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
In teams of 3:
24m AMRAP:
Perform as many clusters, 95/65 as possible. Perform 5 burpees every minute.
Partner 1: Clusters / burpees
Partner 2: 30 wall balls
Partner 3: Rest
Partners switch each time the wall balls are completed.
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