Today's WOD

Your workout of the day!

CrossFit East River – WOD

Weightlifting

1: Hang Clean (3×2, slightly heavier than last week)

Metcon

2: Metcon (Time)

For time:

Run 600m

20 Burpees over the bar

20 Power Cleans 135/95

20 Burpees over the bar

Run 600m

CrossFit East River – WOD

Weightlifting

1: Front Squat (4×5 @ 80% – there should be no sticking points )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

2 Rope Climbs

10 Power Snatches 95/65

CrossFit East River – WOD

Weightlifting

1: Clean (3×2 @ 70%. 3×1 @ 85% )

Metcon

2: Metcon (Time)

12 minute AMRAP:

5 Pullups

10 Pushups

15 Air Squats

Mini 1a: Friday – Accessory Day

June 2, 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

CrossFit East River – WOD

Weightlifting

1: Push Jerk (5×3)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10 STO 115/85

20 Alternating Pistols

CrossFit East River – WOD

Weightlifting

1: Hang Clean (3×2. Work up to a weight you can move perfectly )

Metcon

2: Metcon (Time)

5 Rounds:

5 Deadlifts 225/145

10 T2B

CrossFit East River – WOD

Metcon

Weightlifting

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

Final Fun Day.

May 27, 2017

CrossFit East River – WOD

Weightlifting

1: Power Clean (Find a 1RM. )

2: Push Press (Find a 3RM, racks are okay)

3: Thruster (Find a 5RM. Racks are still okay)

Metcon

1: 5k Run (Time)

Max Effort 5k Run
Totally optional. Really.

http://www.gmap-pedometer.com/?r=707740

Run out to the water on E 10th st. Run a long the water. Go to Pier 42 and come back. It’s ~5k, honest.

Fun Week Day 4

May 26, 2017

CrossFit East River – WOD

Metcon

1: Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
20 minute time cap. Don’t want you being too sore for tomorrow’s fun!

Today's WOD

CrossFit East River – WOD

Weightlifting

1: Hang Clean (3×2, slightly heavier than last week)

Metcon

2: Metcon (Time)

CrossFit East River – WOD

Weightlifting

1: Front Squat (4×5 @ 80% – there should be no sticking points )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Weightlifting

1: Clean (3×2 @ 70%. 3×1 @ 85% )

Metcon

2: Metcon (Time)

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)

CrossFit East River – WOD

Weightlifting

1: Push Jerk (5×3)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Weightlifting

1: Hang Clean (3×2. Work up to a weight you can move perfectly )

Metcon

2: Metcon (Time)

CrossFit East River – WOD

Metcon

Weightlifting

1: Murph (Time)

CrossFit East River – WOD

Weightlifting

1: Power Clean (Find a 1RM. )

2: Push Press (Find a 3RM, racks are okay)

3: Thruster (Find a 5RM. Racks are still okay)

Metcon

1: 5k Run (Time)

CrossFit East River – WOD

Metcon

1: Eva (Time)

CrossFit East River – WOD

Metcon

1: Elizabeth (Time)