August 8, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (2 reps every 2 minutes for 14 minutes for load)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
10 Burpees
20 Alternating DB Snatches 50/35
30 Double Unders
Today's WOD
Your workout of the day!
August 7, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
4 Rounds for time:
500m Row
15 HSPU
2 Rope Climbs
August 5, 2017
CrossFit East River – WOD
Metcon
1: Scotty (AMRAP – Rounds)
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
http://www.mysanantonio.com/news/local/article/San-Antonio-pays-tribute-to-firefighter-Scott-11174698.php
August 4, 2017
CrossFit East River – WOD
Metcon
1: Metcon (No Measure)
“core body of work”
Every 2 minutes for 10 minutes:
10 second hollow body hold
5 – V-Ups
5 – Tuck Crunches
10 second hollow body hold
– Go “unbroken” for the whole set by not letting your feet and shoulders touch the ground. –
2: Tabata some other other stuff (AMRAP – Reps)
For total reps
4 Tabatta Rounds Of
Power Snatches 95/65
Rest 1 minute
4 Tabatta Rounds of Alternating Pistols
Rest 1 minute
4 Tabatta Rounds of
Overhead Squats 95/65
Rest 1 minute
4 Tabatta Rounds of
V-ups from hollow body
(12m total work)
August 2, 2017
CrossFit East River – WOD
Weightlifting
1: Push Press (Death by Push Press 155/115)
Metcon
2: Metcon (Time)
For time:
40 Wall Balls 20/14
40 KB Swings 53/35
40 Box Jumps 24/20
40 K2E
40 Goblet Squats 53/35
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August 1, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch (7×1 as heavy as perfect technique allows)
Metcon
2: 20JUN17 (Time)
5 Rounds for time:
Row 300m
20 KBS 53/35
10 Burpees to a 45lb plate
July 31, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (Find a 5RM)
Metcon
2: Metcon (Time)
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
July 29, 2017
CrossFit East River – WOD
Weightlifting
1: Power Clean + Push Jerk (Find a 2RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12m AMRAP
5 Pullups
10 Pushups
15 Air Squats
July 28, 2017
CrossFit East River – WOD
Weightlifting
1a: Shoulder Press (4×10, Seated with DBs )
1b: Renegade Row (4×10 (Row L + Row R + Push up = 1) )
1c: Strict Toes-To-Bar (4x Max Reps)
Metcon
2: Horsin Around (Time)
With a partner:
6 Rounds total (3 rounds each):
300m Row
20 KB Swings 70/53
10 Burpees over the Rower
-1 person works at a time
July 26, 2017
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (Establish a 2RM)
Metcon
2: Metcon (Time)
7 Rounds
10 Burpee Box Jumps 24/20
15 Thrusters 45/35
200m Run
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