Today's WOD

Your workout of the day!

CrossFit East River – WOD

Snatch Pull (Every 90 seconds, for 9 minutes (6 sets):
3 Snatch Pulls @ 85-90%
% based off 1 RM snatch

3 sec slow controlled eccentric back to floor on final rep of each set)

“PTSD” (Time)

For Total work time: (Stop clock at 12 mins)

At minute 0

10-8-6-4-2

Alternating DB snatch (50/35)

Lateral burpees over DB

At minute 6

2-4-6-8-10

Alternating DB Hang clean and jerks (50/35)

Lateral burpees over DB

CrossFit East River – WOD

Strength (AMRAP – Reps)

Every 3 min x 3 sets:

Wall Walk to MAX Strict Wall Facing HSPU

– adjust deficit/elevation to complete 2-5+ quality reps

–Rest 20 sec–

:40 sec AMRAP Wall Walks

Scale:

Wall Facing HSPU to Piked Push-ups

*Rest remainder of time

*Intended to be lower volume to keep shoulders fresh/healthy for the weekend.

“Corpus” (Time)

4 Rounds for Time:

Run 400 meters

20 Air Squats

10 V-Ups

Time Cap: 16 minutes

Announcements

Quarterfinals weekend:

-NO Pump Session

CrossFit East River – WOD

“Building Blocks” (Time)

Every 5 minutes for 20 minutes (4 rounds):

Row 30/24 calories

7 Power Clean and Jerks (155/105 )

Scale:

24/20 cal row

7 power clean and jerk (115/80)
Intent – Progressive rowing paces (easy early sets, HARD late sets) into fast singles.

Target – Top scores: 2:15 first set, getting progressively quicker. Minimum Goal: 1st set should be done in under 2:45 then get progressively quicker. We want members to be smart with their row pace today to allow them to get faster. The barbell is expected to take roughly the same amount of time on each set so the main portion where members can increase their pace is on the row.

Feel – Increasing intensity across sets.

WOD – Sat, Apr 20

April 20, 2024

Announcements

Quarterfinals weekend:

-NO Pump Session

CrossFit East River – WOD

CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box

M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here
Scaled:

Barbell: 95/55

DB: 35s / 20s

WOD – Fri, Apr 19

April 19, 2024

Announcements

Quarterfinals weekend:

-NO Pump Session

CrossFit East River – WOD

“Stay in Your Lane” (Time)

3 rounds for time:

200m Run

15 DL*

10 Power Cleans*

5 Thrusters*

*10 Push-ups between each set

s: 95/65 – 5 push-ups

x: 135/95

Cap: 25

WOD – Thu, Apr 18

April 18, 2024

Announcements

Quarterfinals weekend:

-NO Pump Session

CrossFit East River – WOD

“Endure” (AMRAP – Reps)

30 min AMRAP

500/400m Row / 400m Run

15 Box jumps with step down

15 V-ups

10 Strict pull ups / Bands / RR

–rest 1 min after each round–

*1 rep for every 10m Row (50/40 possible)
Intent – Sustained effort training.

Target – The goal today is to get the breathing elevated without feeling too taxed. Members should be able to sustain their pace across the full workout.

Feel – Moderate intensity with some muscle endurance.

WOD – Wed, Apr 17

April 17, 2024

Announcements

Quarterfinals weekend:

-NO Pump Session

CrossFit East River – WOD

Power Snatch (In 10m – Build to heavier than workout weight.
1-1-1-1-1
*2s Pause in catch
)

“Ascension” (AMRAP – Reps)

6 sets:

2 min ON / 1 min OFF:

1,2,3,4,5,6, etc…

Lateral Burpees over Bar

Wall balls

Power Snatches

s: 75/55

x: 95/65

*Pick up where you left off each set. *Final set is bonus round. Work the full 3 minutes. *13 min work, 18 min total time.
Intent – Movement speed training.

Target – The weight on the bar should allow for TNG sets at the beginning of this workout. We want members to be able to push the pace in the early rounds as the reps are lower. Transitions and movement speed will play a big part in this workout.

Feel – High intensity

Flow – Work for 2 minutes then rest for 1. Pick up where you left off on each set. On the final round, work for the full 3 minutes.

———–

Scoring Chart Per Round:

3 – Round 1

9 – Round 2

18 – Round 3

30 – Round 4

45 – Round 5

63 – Round 6

84 – Round 7

108 – Round 8

135 – Round 9

165 – Round 10

198 – Round 11

234 – Round 12

WOD – Tue, Apr 16

April 16, 2024

Announcements

Quarterfinals weekend:

-NO Pump Session

CrossFit East River – WOD

Bench Press (Max Barbell Bench Presses @ 75%
Suggested build
6 – 55%
4 – 65%
3 – 70%
1 – 75%
AMRAP at 75%

*Build up to 75%, then perform AMRAP x 1 set stopping 1 rep before failure or right when you start to grind.)

Strength Notes:

– The bench press today only has 1 working set.

– Take time to build up to 75% before performing the AMRAP set leaving 1 rep in the tank.

“Unlucky” (AMRAP – Rounds and Reps)

AMRAP 13 mins

25/20c Row

25 Toes to Bars

25 Handstand Push-Ups

Scaled:

20/16 cal row

25 hanging knee raises

25 DB push press (50/35)
Intent – Gymnastics density under fatigue.

Target – This workout is meant to force members to break up the sets of TTB and HSPU and chip away at the larger sets. The pace on the row should be sustainable to allow a quick transition to the TTB as most of the workout will be spent on the gymnastics.

Feel – Moderate intensity feel due to the gymnastics bottlenecks.

Some athletes may need to start on the gymnastics in full classes.

WOD – Mon, Apr 15

April 15, 2024

Announcements

Quarterfinals weekend:

-NO Pump Session

CrossFit East River – WOD

Clean Complex (E :90 x 6
1 Power Clean
1 Front Squat

Build to 80% 1RM Clean
Start around 60% 1RM Clean & add weight each set
* Stand up between the Power Clean before the FS.
)

– This clean complex should start moderate and build to a relatively tough set.

– Members should start around 60% and build each set. Since there are only 6 sets some will need to make somewhat larger jumps to reach 80%.”

.”Tooth Thirty” (Time)

For Time:

100 Double-Unders / 100 Singles

30 Squat Cleans

100 Double-Unders / 75 Singles

s: 115/80

x: 155/105

Time Cap: 10 minutes
Intent – Barbell cycling density

Target – Top Scores: Sub 5 minutes. Minimum goal: Complete under cap. Each portion of this workout is dense and will force a smart breaking strategy. Advanced members may be able to move through the double unders quickly while others may need to break. The squat cleans should be at a weight that allows for steady small sets throughout.

Feel – High intensity and speed.

WOD – Sat, Apr 13

April 13, 2024

Announcements

Quarterfinals weekend:

-NO Pump Session

CrossFit East River – WOD

“Alternate” (Time)

3 rounds for time with a partner:

75/60c Row – switch e/15/12 cal

40 DB snatches @ 50/35 switch e/10 reps

30 HSPU* – Switch as desired

Cap: 30 min

RX+10 must be strict, other 20 can be kipping) – switch as desired

Today's WOD

CrossFit East River – WOD

Snatch Pull (Every 90 seconds, for 9 minutes (6 sets): 3 Snatch Pulls @ 85-90% *% based off 1 RM snatch *3 sec slow controlled eccentric back to floor on final rep of each set)

“PTSD” (Time)

CrossFit East River – WOD

Strength (AMRAP – Reps)

“Corpus” (Time)

Announcements

CrossFit East River – WOD

“Building Blocks” (Time)

Announcements

CrossFit East River – WOD

CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

Announcements

CrossFit East River – WOD

“Stay in Your Lane” (Time)

Announcements

CrossFit East River – WOD

“Endure” (AMRAP – Reps)

Announcements

CrossFit East River – WOD

Power Snatch (In 10m – Build to heavier than workout weight. 1-1-1-1-1 *2s Pause in catch )

“Ascension” (AMRAP – Reps)

Announcements

CrossFit East River – WOD

Bench Press (Max Barbell Bench Presses @ 75% Suggested build 6 – 55% 4 – 65% 3 – 70% 1 – 75% AMRAP at 75% *Build up to 75%, then perform AMRAP x 1 set stopping 1 rep before failure or right when you start to grind.)

“Unlucky” (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Clean Complex (E :90 x 6 1 Power Clean 1 Front Squat *Build to 80% 1RM Clean *Start around 60% 1RM Clean & add weight each set * Stand up between the Power Clean before the FS. )

.”Tooth Thirty” (Time)

Announcements

CrossFit East River – WOD

“Alternate” (Time)

Snatch Pull (Every 90 seconds, for 9 minutes (6 sets):
3 Snatch Pulls @ 85-90%
% based off 1 RM snatch

3 sec slow controlled eccentric back to floor on final rep of each set)

Power Snatch (In 10m – Build to heavier than workout weight.
1-1-1-1-1
*2s Pause in catch
)

Bench Press (Max Barbell Bench Presses @ 75%
Suggested build
6 – 55%
4 – 65%
3 – 70%
1 – 75%
AMRAP at 75%

*Build up to 75%, then perform AMRAP x 1 set stopping 1 rep before failure or right when you start to grind.)

Clean Complex (E :90 x 6
1 Power Clean
1 Front Squat

Build to 80% 1RM Clean
Start around 60% 1RM Clean & add weight each set
* Stand up between the Power Clean before the FS.
)