November 24, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 rounds for time of:
50-lb. dumbbell thrusters, 15 reps
50 double-unders
15-foot rope climb, 3 ascents
Today's WOD
Your workout of the day!
November 22, 2017
CrossFit East River – WOD
Metcon
1: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
November 21, 2017
CrossFit East River – WOD
Metcon
1: CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
November 20, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (10-10-10)
Metcon
1: 2k Row (Time)
Max Effort 2k Row
Make 1 attempt at a ME 2k row
November 18, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time with a partner
8 rounds total:
5 GTO 135/95
10 Back Squats 135/95
250m row
-one partner works at a time
-alternating rounds
November 17, 2017
CrossFit East River – WOD
Metcon
1: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
November 15, 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
November 14, 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
November 13, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9-6-3
HSPU
Kettlebell Swings 53/35
Perform 2 burpees every minute starting at 0.
November 12, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
3 Rounds of:
1 minute AMRAP on each of the following movements:
1) Chin ups
2) Ground to overhead 95/65
3) Burpee box jumps 24/20
4) Wall walks
5) Front Squats 95/65
6) Rest
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