Today's WOD

CrossFit East River – WOD

Metcon

Metcon (Time)

In teams of 3, complete:

175 power snatches 75/55

25 wall climbs

115 thrusters

*One athlete works at a time

*Work does not have to be split evenly

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CrossFit East River – WOD

Gymnastics

1: Muscle-ups (Skill)

Metcon

2: Metcon (Time)

For Time

9 Muscle Ups

3 Squat Cleans 185/115

Run 400m

6 Muscle Ups

6 Squat Cleans 185/115

Run 400m

3 Muscle Ups

9 Squat Cleans 185/115

Run 400m

18 minute cap

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

21 Deadlifts 225/150

21 Box Jumps 24/20

Rest 3 minutes

15 Deadlifts

15 Box Jumps 24/20

Rest 2 minutes

9 Deadlifts

9 Box Jumps 24/20

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CrossFit East River – WOD

Metcon

1: Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

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CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Every 90 Seconds for 9 minutes

1 Clean + 1 Front Squat

Metcon

2: Metcon (Time)

150 Burpees for time.

15 minute time cap.

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

8 minutes to complete:

750m row

185/115 deadlifts, max reps

Then, 10 minutes to complete:

750m row

185/115 power cleans, max reps

Then, 12 minutes to complete:

750m row

75/55. overhead squats, max reps

Do not rest between rounds. Post row/run times and reps completed for each exercise to comments.

————–

Rx+ (*you must do the prescribed weights with the run, otherwise do regular Rx*)

————–

8 minutes to complete:

1-mile run

315/225 deadlifts, max reps

Then, 10 minutes to complete:

1-mile run

225/145 power cleans, max reps

Then, 12 minutes to complete:

1-mile run

135/95 overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

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CrossFit East River – WOD

Gymnastics

1: Rope Climb (Skill. )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

Every 2 minutes for as long as possible complete:

From 0:00-2:00

6 Pullups

2 Front Squats 95/65

From 2:00-4:00

6 Pullups

4 Front Squats 95/65

From 4:00-6:00

6 Pullups

6 Front Squats 95/65

Continue adding 2 reps to the front squat each interval for as long as you are able.

—————-

Rx+

—————-

Every 2 minutes for as long as possible complete:

From 0:00-2:00

15-ft. rope climbs, 2 ascents

185-lb. front squats, 2 reps

From 2:00-4:00

15-ft. rope climbs, 2 ascents

185-lb. front squats, 4 reps

From 4:00-6:00

15-ft. rope climbs, 2 ascents

185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

“Alternate 5k”

5 Rounds

-Jog 400m (easy pace)

-Run 200m (mile pace)

-Jog 200m (easy pace)

-Sprint 200m (fast pace)

-Jog 200m (easy pace)

-Run 400m (mile pace)

Rest 4 minutes

2: Metcon (No Measure)

“Extra Credit”

10m EMOM

100m Shuttle Sprint (50m out, 50m back)

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CrossFit East River – WOD

Metcon

Metcon (Time)

4 RFT:

10 KB 1-Arm Snatches (53/35#) (5/arm)

200m Row

1 min rest between rounds

(NO rest, immediately into…)

3 RFT:

10 KB 1-Arm OHS (53/35#) (5/arm)

300m Row

1 min rest between rounds

(NO rest, immediately into…)

2 RFT:

10 KB 1-arm Squat Snatch (53/35#) (5/arm)

400m Row

1 min rest between rounds

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CrossFit East River – WOD

Weightlifting

1: Snatch (1-1-1-1-1)

Metcon

2: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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