June 1, 2018
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (5×5 @ 75% of 1RM )
2: Front Squat (5×5 @75% of estimated 1RM)
Metcon
3: Metcon (Time)
5 RFT:
20 DB Snatches 50/35
30 Double Unders
Today's WOD
Your workout of the day!
May 30, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (Establish a 5RM )
Metcon
2: Metcon (Time)
3 RFT with a partner alternating
7 Strict C2B Pullups
7 Stict HSPU
30 Double Unders
(6 rounds total)
May 29, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9-6-3
Power Cleans 135/95
Burpees over the bar
May 28, 2018
CrossFit East River – WOD
Metcon
1: Murph (Time)
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
May 26, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat
5×2 @ 80% of 1RM w/ 1s pause at bottom each rep
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds for Reps
90s Burpee Box Jump Overs
90s rest
30/24
May 25, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat
3×3 @ 85% of 1RM
1xME @85% of 1RM
Metcon
2: Metcon (Time)
For time, alternating sets with a a partner
15-12-9-6-3
Thrusters 115/85
Burpees over bar
May 23, 2018
CrossFit East River – WOD
Weightlifting
1a: Bench Press (7-7-7-7)
1b: Chin-Ups (7-7-7-7 (weighted if able))
Metcon
2: 2k Row (Time)
Max Effort 2k Row
May 22, 2018
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
4 Rounds of:
5 minutes on. 2 minutes off.
7 KBS 53/35
7 Burpee Box Jumps 24/20
14 Calories on Rower/Bike
May 21, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat (5×3 @ 85% )
Metcon
2: “Bergeron Beep Test” (AMRAP – Rounds and Reps)
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
May 19, 2018
CrossFit East River – WOD
Weightlifting
1: Back Squat
5×3 @ 80% of 1RM w/ 1s pause at bottom each rep
Metcon
2: Metcon (Time)
6 Rounds with a partner
10 strict pullups
8 burpees over the bar
6 Squat Cleans 135/95
-alternate full rounds, each partner does 3 full rounds.
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