February 22, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters
Today's WOD
Your workout of the day!
February 21, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×5 @ 80% )
Metcon
2: Metcon (Time)
For Time:
50 Calories on Rower
25 HSPU
25 Power Cleans 135/95
50 Calories on Rower
Then:
100 Double-Unders
February 20, 2017
CrossFit East River – WOD
Weightlifting
1a: Push Jerk (Push jerk 10-8-6-4 reps)
1b: Push Jerk (Push jerk 10-8-6-4 reps)
1c: Push Jerk (Push jerk 10-8-6-4 reps)
1d: Push Jerk (Push jerk 10-8-6-4 reps)
*You are doing a lot of push jerks! You’ll go for and try to hit heavy sets of 10, 8, 6 and 4.
*As the reps decrease, the weight should INCREASE.
*Score your heaviest set of 10, 8, 6 and 4, respectively. (Hence the four spots!)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
In teams of 3
AMRAP 10
20 Alternating Dumbell snatches (50/35)
10 Burpee Box Jumps 24/14
Then without rest:
AMRAP 10
20 Wall Balls 20/14
10 K2E
-Each partner must complete a full round before switching
-Two partners will be resting while one works
-Fast transitions, intensity!
February 18, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
10 minutes of 1min work/1min rest
5 HSPU + ME Pullups
Score is total pull ups completed
2: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
February 17, 2017
CrossFit East River – WOD
Weightlifting
1: Squat Clean (Find a heavy single )
Metcon
2: Metcon (AMRAP – Reps)
18 minute AMRAP
30 Squat Cleans 75/55
30 Pull-ups
Run 800m / Row 1k
20 Squat Cleans 115/75
20 Pull-ups
Run 800m / Row 1k
10 Squat Cleans 155/115
10 Pull-ups
Run 800m / Row 1k
AMRAP Squat Cleans 225/135
February 16, 2017
CrossFit East River – Foundations
Warm-up (No Measure)
Coaches Choice
Weightlifting (Deadlift (Sets of 3) Clean (Singles) The power cle)
Deadlift
Clean (hang, power, squat)
Snatch
Metcon (Time)
Foundations Class 2 (Time)
15, 12, 9 of:
KB deadlifts
V-ups
Box jumps
Chalkboard Chat
Recovery
– PWO nutrition (restoring nutrients, building muscle)
– mobility
– sleep
– stress
February 16, 2017
CrossFit East River – Comp Team
Metcon
1: Metcon (No Measure)
3 sets of: 7x200m, :20 rest
Rest 1:00 between sets
February 15, 2017
CrossFit East River – WOD
Weightlifting
1: Power Snatch (Find a heavy single. )
Metcon
2: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
February 14, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Calories)
Five 3-minute rounds of:
10 Front Squats 185/115
10 box jumps 30/24
Row for max calories
Rest 3 minutes between rounds.
February 13, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Time)
Death by push press
Rx 115/75
Rx+ 185/125
15 minute cap
Metcon
2: Metcon (Time)
14 Rounds alternating with a partner
8 Box Jump Overs 24/20
16 DB Snatches Alternating (50/35)
24 Double Unders
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