June 3, 2017
CrossFit East River – WOD
Weightlifting
1: Clean (3×2 @ 70%. 3×1 @ 85% )
Metcon
2: Metcon (Time)
12 minute AMRAP:
5 Pullups
10 Pushups
15 Air Squats
Today's WOD
Your workout of the day!
June 2, 2017
CrossFit East River – WOD
Weightlifting
1a: Shoulder Press (4×10, Seated with DBs )
1b: Renegade Row (4×10 (Row L + Row R + Push up = 1) )
1c: Strict Toes-To-Bar (4x Max Reps)
Metcon
2: Horsin Around (Time)
With a partner:
6 Rounds total (3 rounds each):
300m Row
20 KB Swings 70/53
10 Burpees over the Rower
-1 person works at a time
May 31, 2017
CrossFit East River – WOD
Weightlifting
1: Push Jerk (5×3)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
10 STO 115/85
20 Alternating Pistols
May 30, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Clean (3×2. Work up to a weight you can move perfectly )
Metcon
2: Metcon (Time)
5 Rounds:
5 Deadlifts 225/145
10 T2B
May 29, 2017
CrossFit East River – WOD
Metcon
Weightlifting
1: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
May 27, 2017
CrossFit East River – WOD
Weightlifting
1: Power Clean (Find a 1RM. )
2: Push Press (Find a 3RM, racks are okay)
3: Thruster (Find a 5RM. Racks are still okay)
Metcon
1: 5k Run (Time)
Max Effort 5k Run
Totally optional. Really.
http://www.gmap-pedometer.com/?r=707740
Run out to the water on E 10th st. Run a long the water. Go to Pier 42 and come back. It’s ~5k, honest.
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!
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
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