CrossFit East River – WOD
Weightlifting
1: Hang Clean (3×2. Work up to a weight you can move perfectly )
Metcon
2: Metcon (Time)
5 Rounds:
5 Deadlifts 225/145
10 T2B
Your workout of the day!
5 Rounds:
5 Deadlifts 225/145
10 T2B
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Max Effort 5k Run
Totally optional. Really.
http://www.gmap-pedometer.com/?r=707740
Run out to the water on E 10th st. Run a long the water. Go to Pier 42 and come back. It’s ~5k, honest.
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
20 minute time cap. Don’t want you being too sore for tomorrow’s fun!
21-15-9
Clean, 135# / 95#
Ring Dips
Ask Melissa what she did at Regionals in 2012
https://crossfiteastriver.com/wp-content/uploads/2013/05/melissa.jpg
In teams of 3x 15 minute AMRAP:
50 KB Swings
50 Wall Balls
50 Push-ups
50 Burpees
50 Pushups
50 Wall Balls
50 KB Swings
a) Works
b) Does 5 wall walks
c) Rest
Partners rotate after (b) finishes wall walks
————-
2 Partners? Do 30 reps for each movement.
a: Run 1 Mile. Row 2,000m. 75 Burpees. Bike 75 Calories.
Then without rest:
b) 12 rounds of:
4 HSPU
8 C2B
12 Goblet Squats 53/35
a: Pick your WORST nonstructural exercise
-Post what you did to comments
-30 minute time cap
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Every 90 seconds for 12 minutes
1 Clean + 1 Front Squat + 1 Split Jerk
—–
Start at 70% of your 1RM C/J. Attempt to add weight each round.
Post heaviest weight used.
For time:
15 1-Arm DB Thrusters – Left
9 Muscle-Ups
15 1-Arm DB Thrusters – Right
Run 600m
10 1-Arm DB Thrusters – Left
6 Muscle-Ups
10 1-Arm DB Thrusters – Right
Run 400m
5 1-Arm DB Thrusters – Left
3 Muscle-Ups
5 1-Arm DB Thrusters – Right
Run 200m
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here