April 11, 2017
CrossFit East River – WOD
Weightlifting
1a: Push Press (4×7 use a challenging weight across all sets)
1b: Chest-To-Bar Pull-ups (4×7 weight as needed)
Metcon
2: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Today's WOD
Your workout of the day!
April 10, 2017
CrossFit East River – WOD
1: Back Squat (Find a 7RM @ Aim for 70-80% of 1RM)
Weightlifting
Metcon
2: Metcon (AMRAP – Rounds and Reps)
8 AMRAP
10 DB Thrusters 35/20
10 K2E
20 Russian Twists 20/14
-For Russian twists use MB. Feet must remain off the ground for all reps. Each time the ball hits (left/right) counts as 1 rep.
April 9, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
30-20-10 reps for time of:
35-lb. dumbbell thrusters
Toes-to-bars
Post time to comments.
April 8, 2017
CrossFit East River – WOD
Metcon
1: Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
April 7, 2017
CrossFit East River – WOD
Weightlifting
1: Thruster (Find a 3RM from the floor )
Metcon
2: “Bergeron Beep Test” (AMRAP – Rounds and Reps)
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
April 5, 2017
CrossFit East River – WOD
Metcon
1: Dirty 30 (Time)
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
April 4, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (Find a 5RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
5 Power Cleans 155/105
10 Burpees over the bar
April 3, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
14 Rounds alternating with a partner
7 T2B
7 Wall Balls 20/14
7 HSPU
April 2, 2017
CrossFit East River – WOD
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
April 1, 2017
CrossFit East River – WOD
Metcon
1: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
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