April 4, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (Find a 5RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
5 Power Cleans 155/105
10 Burpees over the bar
Today's WOD
Your workout of the day!
April 3, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
14 Rounds alternating with a partner
7 T2B
7 Wall Balls 20/14
7 HSPU
April 2, 2017
CrossFit East River – WOD
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
April 1, 2017
CrossFit East River – WOD
Metcon
1: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
March 31, 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#
March 29, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch (1-1-1-1-1)
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds for max reps
0:30 of max KB Swings – Russian 53/35
0:30 of rest
March 28, 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
March 27, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (Find a 5RM)
Metcon
2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
March 25, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
With a partner:
50 OHS 135/95
50 calories
40 OHS
40 cals
30 OHS
30 cals
20 OHS
20 cals
10 OHS
10 cals
20-minute time cap
One person works at a time
Break up the work evenly
Can split the work anyhow (25 at a time, 10 at a time, et al)
March 24, 2017
CrossFit East River – WOD
Skill
1: Double-Unders (Try to build up to double or triple unders)
Metcon
2: Metcon (Time)
3 Rounds
10 Power Snatches 95/65
10 Pullups
600m Run
Rx+ – 115/75, 5 rounds.
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