November 19, 2016
CrossFit East River – WOD
Weightlifting
1: Snatch (1-1-1-1-1)
Metcon
2: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Today's WOD
Your workout of the day!
November 18, 2016
CrossFit East River – WOD
Weightlifting
1: Front Squat (7-7-7-7)
Metcon
2: Metcon (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box
November 18, 2016
—- UPDATE —-
Thursday 17NOV16 WORKOUTS RELEASED!
—- UPDATE —-
Sign Up Here:
https://www.eventbrite.com/e/partner-throwdown-20-tickets-29079244804
Don’t have a partner? E-mail us at Coach@CrossFitEastRiver.com and we’ll find you one.
November 16, 2016
CrossFit East River – WOD
Weightlifting
1: Back Squat (7-7-7-7)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
135-lb. sumo deadlift high pulls, 10 reps
135-lb. push presses, 10 reps
Post rounds completed to comments.
November 12, 2016
CrossFit East River – WOD
Weightlifting
1: Split Jerk (2-2-2-2-2)
Metcon
2: Metcon (Time)
3 Rounds for Time:
20 Burpees
10 Thrusters 95/65
5 Muscle Ups
November 11, 2016
CrossFit East River – WOD
Weightlifting
1: Power Clean (3-3-3-3-3)
Metcon
1: Metcon (AMRAP – Rounds and Reps)
The WOD – Armistice
AMRAP 11
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135/95
Scaled Version (Barbell Free – either do Rx weight or this version)
AMRAP 11
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats
November 9, 2016
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps
20/14 WB
24/20 Box
1: Metcon (Time)
For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps
20/14 WB
24/20 Box
November 8, 2016
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
20 Sit-ups
205-lb. squat cleans, 5 reps
135lb for women
November 7, 2016
CrossFit East River – WOD
Weightlifting
1: Deadlift (10-5-3-1-1-1-3-5-10 )
1: Deadlift
Metcon
2: Metcon (Time)
5 Rounds for Time
5 Pullups
10 Pushups
15 Air Squats
November 6, 2016
CrossFit East River – WOD
Metcon
Metcon (AMRAP – Reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)
Score: total barbell reps
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