November 6, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (Find 1RM w/ 3s pause )
Metcon
2: Metcon (Time)
4 RFT
12 pull ups
12 situps
12 front squats 95/65
Today's WOD
Your workout of the day!
November 4, 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
November 3, 2017
CrossFit East River – WOD
Weightlifting
1: Clean and Jerk (Power Clean + Split Jerk – 1RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
115/75-lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups
Post rounds completed to comments.
November 1, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
3 5-minute rounds for max reps at each station:
From 0:00-1:00 HR pushups
From 1:00-2:00 20 burpees then double unders
From 2:00-3:00, 35/20-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35/20-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
October 31, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch (7×2 – use same weight across all sets )
Use a challeging weight, up to 90% of 1RM. No misses.
2: Clean (7×1 – use same weight across all sets )
Use a challeging weight, up to 90% of 1RM. No misses.
3a: Single Leg Deadlift (5×10 each leg w/ barbell )
https://www.youtube.com/watch?v=iDV8r5u6En0
3b: Max Height Box Jump (Distance)
Max Height Box Jump
5 x 3 max height
October 30, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (5×5 @ all sets at same weight )
Use a challenging weight, aim for 75-85%
Metcon
2: Metcon (Time)
21-15-9
Box Jumps 30 / 24
Med Ball Situps 20/14
Last done on 9/5
October 28, 2017
CrossFit East River – WOD
Metcon
1: Gator (Time)
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups
In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008
To learn more about Gator click here
October 27, 2017
CrossFit East River – WOD
Weightlifting
1: Split Jerk (2 reps E 2 min for 10 minutes )
Metcon
2: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
12 T2B
9 Overhead Squats 95/65
200m on Rower
October 25, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts, 185/115
20 power cleans, 185/115
10 front squats, 185/115
October 24, 2017
CrossFit East River – WOD
Weightlifting
1: Power Snatch (2 reps E 2 min for 10 minutes )
Post lightest weight used for EMOM to comments
2: Metcon (Weight)
EMOM 14
odd) 1 Hang Cleans @ 80%
even) 3 Push Presses from rack AHAP
Post heaviest set of 5 to score
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