January 1, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
90 minutes of fitness!
Today's WOD
Your workout of the day!
December 31, 2016
CrossFit East River – WOD
Weightlifting
Clean and Jerk (Find a 1RM)
Metcon
Metcon (Time)
For time:
20-calorie row
165-lb. clean and jerks, 20 reps
20-calorie row
*If you dare, do the bike.
*Women’s weight: 110#
December 30, 2016
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 rounds for time of:
40 Double Unders
15 pull-ups
50 squats
15 T2B
Rest 1 minute
December 28, 2016
CrossFit East River – WOD
Weightlifting
1: Back Squat (3-3-3-3)
Metcon
2: 1000m Row (Time)
Max Effort 1000m Row
Gymnastics
3: L-Sit (Collect 2 minutes in L Sit )
December 27, 2016
CrossFit East River – WOD
Metcon
1: TEST 2: Chipper (Time)
30 Overhead Squads 95/65
30 Pullups
30 Thrusters
30 Ring Dips
8 minute time cap
Metcon
2: Roof. (Time)
5 Rounds
5 Double KB Swings 53/35
5 Burpee Box Jumps 24/20
Rx+
72/53, 30/24
December 24, 2016
CrossFit East River – WOD
Metcon
1: The 12 Days of Christmas (Time)
LIKE THE SONG!
1 – Wall Climb
2 – Deadlifts 95/65
3 – Burpees
4 – Push-ups
5 – Shoulder to overhead
6 – Burpees over the bar
7 – Pull-ups
8 – Power Cleans
9 – Wall Balls 20/14
10 – Jumping Lunges
11 – T2B
12 – Front Squats
Rx+ = HSPU, 135/95, C2B
December 23, 2016
CrossFit East River – WOD
Weightlifting
1: Hang Power Snatch (Pick a heavy weight; 3 Reps. 9m EMOM)
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds for Reps
60s Wall Balls 20/14
60s Double Unders
60s Pull-ups
60s Rest
December 21, 2016
CrossFit East River – WOD
Weightlifting
1: Clean (Pick a heavy weight; 3 Reps. 9m EMOM)
Metcon
2: Metcon (Time)
21-18-15-12-9-6-3 reps for time of:
Leg raises (strict)
95-lb. shoulder presses
December 20, 2016
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box
December 19, 2016
CrossFit East River, CrossFit East River – WOD
Metcon
1: Test: Burpees (AMRAP – Reps)
90 second AMRAP
ME x Bar Facing Burpees
Weightlifting
2: Deadlift (9m EMOM. Read comments )
Start with 135/95. Plan 8 weight jumps and prepare weights accordingly. Aim for final 3 reps to be 90%+
Metcon
3: Metcon (Time)
5 Rounds for time:
5 Wall Walks
10 Box Jump Overs 24/20
15 KB Swings 53/35
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