March 27, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (Find a 5RM)
Metcon
2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Today's WOD
Your workout of the day!
March 25, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
With a partner:
50 OHS 135/95
50 calories
40 OHS
40 cals
30 OHS
30 cals
20 OHS
20 cals
10 OHS
10 cals
20-minute time cap
One person works at a time
Break up the work evenly
Can split the work anyhow (25 at a time, 10 at a time, et al)
March 24, 2017
CrossFit East River – WOD
Skill
1: Double-Unders (Try to build up to double or triple unders)
Metcon
2: Metcon (Time)
3 Rounds
10 Power Snatches 95/65
10 Pullups
600m Run
Rx+ – 115/75, 5 rounds.
March 22, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
4 Rounds for total reps of
2 minutes on of:
30 Thrusters 75/55
Max Double Unders
2 minutes off.
2 minutes on of:
30 Wall Balls 20/14
Max calories on rower
2 minutes off.
March 21, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (5×2 w/ 3s pause in bottom, aim for 70-80%)
Metcon
2: Metcon (Time)
15 minute AMRAP:
30 situps
30 shoulder taps, alternating
30 Overhead walking lunge steps (in place!), alternating, 115/75
March 18, 2017
CrossFit East River – WOD
Weightlifting
Split Jerk (Work up to a set of 3; technique first!)
Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
March 17, 2017
CrossFit East River – WOD
Weightlifting
1: Deadlift (2×5; do NOT overexert, 80%)
Skill
Metcon
3: Metcon (Time)
3 Rounds for quality
250m Row
20 Push-ups
20 KB Snatches 53/35 (10l/10r)
rest 2 minutes
March 15, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×5 @ 80% )
Metcon
2: Metcon (Time)
For time:
30 HSPU
30 K2E
50 Calories on Rower
100 Double Unders
March 14, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
In teams of 2, follow-the-leader style:
2,000 meter row
100 Russian KBS 53/35
100 one-arm KB push press(25 ea/arm)
100 sit-ups
100 wall balls
2,000 meter row
You must split the work evenly. You can start working at the same time on the same movement ONLY if athletes are through the chipper up to that point.
March 13, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (No Measure)
Every 2 minutes for 10 minutes do:
1 Hang Power Clean
1 Hang Clean
1 Front Squat
1a: Hang Power Clean (post weight used in complex)
1b: Hang Clean (post weight used in complex)
Metcon
2: Metcon (AMRAP – Reps)
Tabata IRON, for reps:
8 Rounds of 45# GTO
Rest 1 minute
8 Rounds of DB Thrusters 50/35, alternate L/R each round
Rest 1 minute
8 Rounds of KB Snatches 53/35, alternate L/R each round
Rest 1 minute
8 Rounds of Goblet Squats 53/35
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