August 28, 2017
CrossFit East River – WOD
Weightlifting
1: Thruster (5reps every 2m for 14m. Find a 5Rm. Floor)
Metcon
2: Metcon (Time)
1 mile partner run with medball 20/14
Today's WOD
Your workout of the day!
August 26, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
In a group of 3:
2 rounds for time:
100 pull-ups
80 Sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 2x DBs (50s/35s)
Partner 1 works through the WOD
Partner 2 runs 400m
Partner 3 rests
Rotate each time partner 2 returns
August 25, 2017
CrossFit East River – WOD
Weightlifting
1: Power Snatch (2-2-2-2-2)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
15 T2B
20 Thrusters (45/35)
Row 300m
August 23, 2017
CrossFit East River – WOD
Metcon
1: Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
August 22, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
15 Front Squats 155/105
30 T2B
45 Calories on Rower / Bike
30 Burpees over the bar
15 Power Cleans 155/105
August 21, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
7 Rounds:
4 Muscle Ups
4 Overhead Squats 135/95
August 19, 2017
CrossFit East River – WOD
Metcon
Zimmerman (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
11 Chest-To-Bar Pull-ups
2 Deadlifts, 315#
10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here
August 18, 2017
CrossFit East River – WOD
Weightlifting
1: Clean (Work up to a heavy single)
Metcon
2: Metcon (Time)
27-21-15-9 reps for time of:
Squat Cleans 95/65
Ring dips
August 16, 2017
CrossFit East River – WOD
Weightlifting
1: DB Windmill (3×5)
work up to 3 sets of 5 reps on each side at a moderate weight
Metcon
2: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
60 Calorie Row
50 Double unders
40 Wall Balls 20/14
30 HR Push-ups
20 DB Thrusters 50/35 (10l/10r)
10 Muscle ups
August 15, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds)
For total rounds:
4minute AMRAP of:
8 Overhead Squats 95/65
8 C2B Pullups
Rest 4 minutes
4 minute AMRAP of:
8 Power Cleans 135/95
8 HSPU
Rest 4 minutes
4 minute AMRAP of:
8 Front Squats 155/105
8 Dynamic Pushups on a 45lb plate
Rest 4 minutes
4 minute AMRAP of :
8 Deadlifts 185/135
8 Burpees over the bar
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