October 10, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (7×1 – AHAP w/ good technique )
2: Metcon (Weight)
EMOM 14
odd) 2 Hang Cleans @ 70%
even) 5 Presses from rack AHAP
Post heaviest set of 5 to score
Today's WOD
Your workout of the day!
October 9, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (E 90s for 12min. 2 reps tempo: 3-3-x-3)
Metcon
2: Metcon (AMRAP – Reps)
3 rounds:
2min AMRAP
12 HSPU
20 Wall Balls 20/14
ME x Double Unders
Rest 2min
Score is total number of double unders.
October 7, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
26m AMRAP w/ a partner
20 One Arm DB Thrusters L – 50/35
20 Pullups
20 One Arm DB Thrusters R – 50/35
10 Wall Walks
– Both partners perform 5 burpees every 2 minutes starting at minute 2.
-Only one partner may work at a time
-Partion any way that allows partners equal reps of all movements
October 6, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Power Clean (5×3 AHAP)
2: Behind The Neck Jerk (5×2 AHAP – BTN split jerk )
Metcon
3: Metcon (Time)
3 Rounds of:
10 Dynamic Pushups on 45# plate
20 Power Swings 53/35
30 Air Squats
October 4, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
For time:
50-calorie row
50 box jump-overs 24/20
50 deadlifts 115/80
50 wall-ball shots 20/14
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row
30 minute time cap.
October 3, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Clean (7×1 – go heavy – from hang above the knee)
2: Metcon (Weight)
Every 2 minutes for 16 minutes
odd: 5x Front Squats (AHAP)
even: 2x clean deadlifts w/ 1s pause at hang/power @120% clean
Post weight used for 3rd lightest set of front squats.
Example:
105-125-135-155-185-185-185-185. Post 135.
October 2, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
E90 for 12 minutes:
1 Hang Power Snatch + 1 Overhead Squat
(hang above the knee)
Metcon
2: Metcon (AMRAP – Rounds)
For total rounds completed:
2 Rounds total of:
4 minute AMRAP of:
15 Burpee Box Jumps 24/20
15 Plate Ground to Overhead 45/25
Rest 2 minutes
4 minute AMRAP of:
20 Dumbell Lunges w/ 2x 50/35 DBs
20 Manmakers w/ 2x 50/35 DBs
Rest 2 minutes
September 30, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
CFG Team Series Event 8:
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell
September 29, 2017
CrossFit East River – WOD
Weightlifting
1: Split Jerk (7×1 – Work up to challenging weight )
Metcon
2: Metcon (AMRAP – Reps)
CFG Team Series Event 5:
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.
Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift
September 27, 2017
CrossFit East River – WOD
Weightlifting
1: Deadlift
Deficit Deadlifts on a 45lb plate.
5 reps every 90 seconds for 9 minutes. Post lightest weight used to comments.
Metcon
2: Metcon (Time)
5 rounds for time:
10 Wall Balls 20/14
10 HR Pushups
10 Push Press 75/55
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