December 29, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
5 Rounds of 3:00 work / 3:00 rest
5 Strict Pull Ups
10 Power Cleans 135/95
15 HR Pushups
20 Deadlifts 135/95
Max Double Unders
Score double unders
Today's WOD
Your workout of the day!
December 27, 2017
CrossFit East River – WOD
WOD Video:
https://journal.crossfit.com/article/cfj-crossfit-wod-171222
“Ireland rugby player Claire McLaughlin on what makes her fit and healthy” The Irish News.
https://www.irishnews.com/lifestyle/2017/12/27/news/ireland-rugby-player-claire-mclaughlin-on-what-makes-her-fit-and-healthy-1217116/
Metcon
1: Metcon (Time)
3 rounds for time of:
Row 250 meters
30-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups
Post time to comments.
(2x 30lb dbs / 2x20lb dbs)
December 27, 2017
Highlights:
New Year’s Eve Midnight Run 2017 – Register Here! (Event near capacity!)
Lurong Living Resolution 2018 – Register Here! Save $10 if you register before December 28th!
Calendar of Events:
December 31st, 2017 – Midnight Run – Meet at 10:45 pm at the gym, then head up to Central Park as a group.
January 11th, 2018 – Lurong Challenge info and measure session. Meet 7:30 pm at gym (attend either session, same info)
January 14th, 2018 – Lurong Challenge info and measure session. Meet 1:30 pm at gym (attend either session, same info)
January 15th – February 22nd, 2018 – Lurong Living Challenge
February 22nd – March 26th, 2018 – CrossFit Open & Barbell Brunch!
December 23, 2017
CrossFit East River – WOD
Metcon
1: The 12 Days of Christmas (Time)
LIKE THE SONG!
1 – Wall Climb
2 – Deadlifts 95/65
3 – Burpees
4 – Push-ups
5 – Shoulder to overhead
6 – Burpees over the bar
7 – Pull-ups
8 – Power Cleans
9 – Wall Balls 20/14
10 – Jumping Lunges
11 – T2B
12 – Front Squats
Rx+ = HSPU, 135/95, C2B
December 22, 2017
CrossFit East River – WOD
“France’s wild hamsters being turned into ‘crazed cannibals’ by diet of corn” – The Guardian
https://www.theguardian.com/world/2017/jan/28/frances-wild-hamsters-being-turned-into-crazed-cannibals-by-diet-of-corn
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
December 20, 2017
CrossFit East River – WOD
“Strength does not come from physical capacity. It comes from an indomitable will.” – Ghandi
Metcon
1: Metcon (AMRAP – Rounds and Reps)
6 Rounds:
5 minutes on / 1 minute off:
AMRAP of:
20 Ring Dips
20 Box Jumps 24/20
20 DB Snatches 50/35 alternating
Rx+ 30/24 – 70/50
December 19, 2017
CrossFit East River – WOD
CrossFit WOD 171206
https://journal.crossfit.com/article/cfj-crossfit-wod-171206
Metcon
1: Metcon (Time)
4 rounds for time of:
400-m run
30 push presses, 65 lb/45
20 jumping chest-to-bar pull-ups
December 18, 2017
CrossFit East River – WOD
CrossFit WOD 171207
https://journal.crossfit.com/article/cfj-crossfit-wod-171207
***Make sure to put your 2RMs into WODIFY
Weightlifting
1: Back Squat (10-8-6-4-2 reps)
2: Shoulder Press (10-8-6-4-2 reps)
3: Deadlift (10-8-6-4-2 reps)
December 16, 2017
CrossFit East River – WOD
Metcon
1: Andy (Time)
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here
1.5 mile run / 3k row / 100 cals on bike.
Rx is with a vest.
December 15, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
5 Rounds
3 minutes on. 3 minutes off.
3 Squat Snatches 155/105
6 C2B Pull-ups
9 Deadlifts 155/105
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