July 10, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×2 – work up to 90-95%)
Metcon
2: Metcon (Time)
3 Rope Climbs
30 Wall Balls 20/14
Run 600m
2 Rope Climbs
20 Wall Balls
Run 400m
1 Rope Climb
10 Wall Balls
Run 200m
Today's WOD
Your workout of the day!
July 8, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
Partner Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.
-Only one partner works at a time. Alternate rounds.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
July 7, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (Find a new 3RM)
Metcon
1: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
July 5, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
14m EMOM
odd: 3 Deadlifts
even: 6 Ring Dips
Aim to work up to a heavy 3RM.
Metcon
2: Metcon (Time)
9 minute AMRAP:
10 Box Jump Burpees 24/20
15 Double KB Thursters (35×2 / 28×2)
July 4, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
Rich
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
Post time to comments.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
July 3, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (6×2 w/ 1s pause in bottom. Heavier than last week)
Metcon
2: Metcon (Time)
10 Rounds with a partner
10 Dumbell Push Presses (2×50/35)
20 Air Squats
40′ Walking Lunge w/ 2x DBs
-Each partner completes one full round before switching.
-Rest while other partner works.
-Each partner performs 5 rounds total
June 30, 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
2: Metcon (Time)
For Time:
50 KB Snatches 53/35 (25L / 25R)
40 Wall Balls
30 KB Thrusters 53/35 (15L / 15R)
20 Pull-ups
10 KB Swings 53/35
June 29, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Clean (3-3-3)
2: Front Squat (3-3-3)
3: Split Jerk (3-3-3)
June 28, 2017
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (5 reps @ 135/95. EMOM for as long as possible.)
Metcon
2: Metcon (Time)
Run 1 Mile
then
18-15-12
Front Squat 185/115lbs
Chest to Bar
June 27, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (No Measure)
Split Jerk Technique Work
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds:
a) 10 Wall Balls
b) 10 T2B
c) MEx Split Jerks 185/115
d) Rest 1 minute
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