June 10, 2017
CrossFit East River – WOD
Metcon
1: Pat (Time)
Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.
Today's WOD
Your workout of the day!
June 9, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (4×5 @ Monday’s weight. 4th set go for max reps)
Metcon
2: Metcon (Time)
In teams of 3 complete
100 Thrusters 75/55
1st Partner does Thrusters
2nd Partner Rows 500m
3rd Partner Rests
-Partner 1 and 3 perform 5 burpees EMOM. Partner 2 keeps rowing.
-Switch each time 500m row is completed.
June 7, 2017
CrossFit East River – WOD
Weightlifting
1: Deadlift (5×3)
Metcon
2: 10×7 (Time)
10 minute AMRAP:
7 HSPU
7 Wall Balls 20/14
7 T2B
June 6, 2017
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
June 5, 2017
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
June 3, 2017
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
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
May 31, 2017
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
May 30, 2017
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
May 29, 2017
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
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