Your workout of the day!
This WOD needs no intro.
“Filthy Fifty”
For time:
50 box jumps (24″/20″)
50 jumping pull-ups
50 kettlebell swings (35#)
50 walking lunges
50 knees-to-elbows
50 push press (45#)
50 back extensions
50 wall balls (20#/14#)
50 burpees
50 double-unders
Post time to comments.
We hope everyone had a great weekend! We’re starting heavy this week with a benchmark workout.
Back Squat
For load:
5-5-5-3-3-3-1-1-1
Everybody’s workin’ for the weekend, and here it is! If you’re coming in for today’s WOD, be prepared to go hard and have fun.
“Fight Gone Bad!”
3 rounds of:
Wall ball (20#/14#), for reps
Sumo dead lift high-pull (75#/55#), for reps
Box jump (20″), for reps
Push press (75#/55#), for reps
Row, for calories
In this WOD, you move from each of the five stations after completing one minute of work. The clock does not reset or stop between exercises. This is a 5-minute round from which a 1-minute break is allowed before moving on to the next round. On the call of “rotate,” the athletes must immediately move to the next station. Your score is total points. One point is given for each rep, except for on the rower, where one calorie is one point.
*If you have 4 minutes, check out this video with various scaled versions of today’s WOD. There’s a lot of good stuff.
It’s been an awesome first week, and we’re only four days in!
It looks like we’re going to need a bigger leader board soon!
Now for tomorrow’s workout!
Death by Pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
-then-
Death by Burpees
With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute… continuing as long as you are able.
We are so impressed. You all came in today and showed us what heart is.
Let’s keep PUSHING through the week!
The WOD is…
10 rounds for time of:
15 dead lifts (135#/95#)
15 push-ups
Who’s feeling those hamstrings? 🙂
Ready for Wednesday? We’ll help you get through the week with…
“Kelly”
5 rounds for time of:
400m run
30 box jumps (24″/20″)
30 wall balls (20#/14#)
What an amazing first day here at CrossFit East River. A huge thank you to all the athletes who showed up and faced off with Fran. You left her with a bruising!
Without further ado, here is tomorrow’s WOD:
Overhead Squat (OHS)
3-3-3-3-3
The past few weeks have been incredibly busy getting our space in order. We can’t believe that tomorrow we’ll officially be open.
Now for the first workout… drumroll please:
“Fran”
For time:
21-15-9 reps of
Thruster (95#/65#)
Pull-ups
Post time to comments.
The past week has been a whirlwind of building our rig, assembling rowers and playing with Sasha.
We wanted to take a moment to thank everyone who has sent us an email, stopped by or given us a call, welcoming us to the East Village. We’ve received a ton of support from our neighbors. We can’t tell you how appreciative we are, and how excited we are about how receptive the neighborhood has been to CrossFit. We hope to carve out a niche for ourselves in the East Village.
On that note, we also made the EV Grieve this week, Crossfit East River coming to East Ninth Street and Avenue C. We think that’s pretty cool.
Get ready for Monday!
We’re excited to announce that we’ll be opening on June 10th!
You can sign up for your first class right now on our schedule page.
You can follow CrossFit East River on Facebook and Twitter.
If you’re looking for a workout in the meantime, check out the CrossFit Main Site, www.CrossFit.com
