September 12, 2017
CrossFit East River – WOD
Weightlifting
1: Tall Snatch (8×1 -go heavy )
2: Metcon (No Measure)
EMOM 14
odd) 2 tall cleans @ 70% of clean
even) 5 presses from rack – AHAP
Today's WOD
Your workout of the day!
September 11, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
“Emily”
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Post time to comments.
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
https://www.crossfit.com/workout/2017/09/10
September 9, 2017
CrossFit East River – WOD
Metcon
1: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
September 8, 2017
CrossFit East River – WOD
Weightlifting
1: Tall Clean (10 x (1+2 split jerks) – go heavier than Wed. )
https://youtu.be/qQhCDDn0vJI
-Pick a weight heavier than you used on Wednesday for tall cleans.
-Perform 1 tall clean then 2 split jerks. The split jerks should feel very light.
2: Split Jerk (3×1 – from rack – go heavy )
Metcon
3: Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP:
3 Wall Walks – PERFECT TECHNIQUE
6 KB Snatches Left 53/35
6 KB Snatches Right 53/35
September 6, 2017
CrossFit East River – WOD
Weightlifting
1: Tall Clean (8×2 – pick a moderate weight / no misses )
2a: Front Squat (5×3 – 1s pause at bottom to build position – heavy)
2b: Snatch Grip Deadlift (5×2 @ 110% of Snatch. Pause 1s @ hang/power)
September 5, 2017
CrossFit East River – WOD
Weightlifting
1: Tall Snatch (10 x 2 – pick a moderate weight / no misses )
Metcon
2: Metcon (Time)
21-15-9
Box Jumps 30 / 24
Med Ball Situps 20/14
September 2, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (7 reps every 2M for 14m add weight. )
Metcon
2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
September 1, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP of:
5 box jumps 30/24
3 squat cleans 225/145
August 30, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 75/55
50 box dips
5 rope climbs, 15-ft. rope
50 overhead squats, 75/55
75 sit-ups
5 rope climbs, 15-ft. rope
August 29, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 rounds for time of:
400′ farmers carry
20 deficit push-ups, hands on dbs/kbs
10 push jerks
Use 2x 50/35 dbs or 2x 53/35 kbs
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