February 11, 2017
CrossFit East River – WOD
Weightlifting
1: Power Snatch (Find a 1RM)
Metcon
2: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Today's WOD
Your workout of the day!
February 10, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (3×3 @ 65% w 3s pause)
Metcon
2: Metcon (Time)
For time:
75 Wall Balls 20/14
50 Calories on Rower
25 Clean and Jerks 115/75. (Power is ok)
February 8, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch + Hang Snatch (Build up to heavy snatch + hang snatch)
2: Metcon (Weight)
EMOM 6
Snatch + Hang Snatch
Must use one weight across all sets.
Metcon
3: Metcon (AMRAP – Reps)
Tabata DB Thrusters (2×35/20)
Rest 1 minute
Tabata Wall Walks
Rest 1 minute
Tabata Power Snatch 75/55
Rest 1 minute
Tabata Bar Facing Burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
February 7, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
5 Rounds
1 minute work/1 minute rest
7 T2B + ME x Thrusters 135/95
Metcon
2: Metcon (Time)
For time:
600m Run
Then:
3 rounds of:
15 Air Squats
15 Pull-ups
15 Wall Balls 20/14
Then:
600m Run
February 6, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
With a partner:
Row 5k
Then,
6 Rounds:
15 Power Snatches 95/65
30 Double-Unders
Partition any way, but both partners must do equal work.
February 4, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds)
Burpee + 185/125-lb. back-squat ladder
Rest 3 minutes
Burpee + 115/75-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245/155-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post total number of minutes completed for all 3 exercises.
Rx: No time cap.
Scaled: 10 minute cap for each exercise
February 3, 2017
CrossFit East River – WOD
Weightlifting
1: Paused Front Squat (Find 5rm w 3s pause each rep)
Metcon
2: Metcon (Time)
5 RFT:
10 Box Jumps 24/20
10 Wall Balls 20/14
10 C2B Pullups
February 1, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
Paul Pena
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes
Post time for each round to comments.
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.
January 31, 2017
CrossFit East River – WOD
Gymnastics
1: Muscle-ups (Progression: Box Transitions )
Metcon
2: Metcon (Time)
15-12-9 reps for time of:
Thrusters 135/95
Muscle-ups
Scale Muscle Ups:
(Partition as needed within sets)
30 Box Dips
30 Strict Pull-Ups
–
24 Box Dips
24 Strict Pull-ups
–
18 Box Dips
18 Strict Pull-ups
January 30, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch Balance (3-3-3-3-3)
Metcon
2: Metcon (AMRAP – Reps)
15 minute EMOM
0: 15/12 Calories on Rower
1: ME x Wall Balls
2: 8 T2B
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym