August 21, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
7 Rounds:
4 Muscle Ups
4 Overhead Squats 135/95
Today's WOD
Your workout of the day!
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
August 14, 2017
CrossFit East River – WOD
Weightlifting
1: Behind the Neck Press (Snatch Grip) (5-5-5-5-5)
2: Behind the Neck Push Press (Clean Grip) (3-3-3-3)
3: Behind The Neck Jerk (1-1-1-)
Metcon
4: Metcon (AMRAP – Reps)
Max Power Swings in 2 minutes 53/35
August 12, 2017
CrossFit East River – WOD
Gymnastics
1: Metcon (Time)
10m alternating EMOM
a) 5 strict pull-ups (weight if possible)
b) 5 strict ring dips (weight if possible)
Metcon
2: Metcon (Time)
For time with a partner
8 rounds total:
5 GTO 135/95
10 Back Squats 135/95
250m row
-one partner works at a time
-alternating rounds
August 11, 2017
CrossFit East River – WOD
Weightlifting
1: Deadlift (5 reps every 2 minutes for 12 minutes, for load)
Metcon
2: Metcon (Time)
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 35/26
15 right-arm kettlebell snatches, 35/26
August 9, 2017
CrossFit East River – WOD
Metcon
1: Dirty 30 (Time)
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
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
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