September 2, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (7 reps every 2M for 14m add weight. )
Metcon
2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Today's WOD
Your workout of the day!
September 1, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP of:
5 box jumps 30/24
3 squat cleans 225/145
August 30, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 75/55
50 box dips
5 rope climbs, 15-ft. rope
50 overhead squats, 75/55
75 sit-ups
5 rope climbs, 15-ft. rope
August 29, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 rounds for time of:
400′ farmers carry
20 deficit push-ups, hands on dbs/kbs
10 push jerks
Use 2x 50/35 dbs or 2x 53/35 kbs
August 28, 2017
CrossFit East River – WOD
Weightlifting
1: Thruster (5reps every 2m for 14m. Find a 5Rm. Floor)
Metcon
2: Metcon (Time)
1 mile partner run with medball 20/14
August 26, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
In a group of 3:
2 rounds for time:
100 pull-ups
80 Sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 2x DBs (50s/35s)
Partner 1 works through the WOD
Partner 2 runs 400m
Partner 3 rests
Rotate each time partner 2 returns
August 25, 2017
CrossFit East River – WOD
Weightlifting
1: Power Snatch (2-2-2-2-2)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
15 T2B
20 Thrusters (45/35)
Row 300m
August 23, 2017
CrossFit East River – WOD
Metcon
1: Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
August 22, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
15 Front Squats 155/105
30 T2B
45 Calories on Rower / Bike
30 Burpees over the bar
15 Power Cleans 155/105
August 21, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
7 Rounds:
4 Muscle Ups
4 Overhead Squats 135/95
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