January 30, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch Balance (3-3-3-3-3)
Metcon
2: Metcon (AMRAP – Reps)
15 minute EMOM
0: 15/12 Calories on Rower
1: ME x Wall Balls
2: 8 T2B
Today's WOD
Your workout of the day!
January 28, 2017
CrossFit East River – WOD
Weightlifting
1: Deadlift (Work up to a heavy triple)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
24 minute AMRAP
In teams of 3
10 HSPU
15 Box Jumps 24/20
20 Wall Balls 20/14
One members performs workout
One member performs 25 burpees
One member rests
Team members switch when member completes burpees
January 27, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 Rounds for Time
800m Run / 1k Row
15 KB Thrusters 2(35/28 lbs)
15 Pull-Ups
January 26, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
Aerobic Capacity Test
10 rounds for time of:
400m run
20 air squats
15 situps
10 pushups
*We will retest in 3 months to see your improvement!
January 25, 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
January 24, 2017
CrossFit East River – WOD
Weightlifting
1: Power Clean (3-3-3-3-3)
2: Metcon (Time)
3 Rounds for Time:
20 Pull Ups
20 Shoulder to Overhead 75/55
20 Air Squats
January 23, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
4 rounds for time of:
Run 800 meters / Row 1k
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps
January 21, 2017
CrossFit East River – WOD
Weightlifting
1: Squat Clean (1-1-1)
Metcon
2: CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
We’re going to do it open style with judges. Multiple heats.
January 20, 2017
CrossFit East River – WOD
Metcon
1: Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
January 18, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (see comments. )
Every 3 minutes increasing weight.
12-9-6-3-3-3
Experienced athletes, aim for a 3RM from floor.
Newer athletes, aim to do 3 heavy sets of 3 reps.
Metcon
2: Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats
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